Bone-Health Yoga for Posture and Balance

Step by step 9

Tap a time to watch that step in the video.

1. Stand with feet hip-width, rooted through the whole foot; bend the knees, then rise and reach the arms up. 0:30
2. Calf raises: hands at the heart, rise onto the toes, then add the arms sweeping up as you rise. 1:30
3. High lunge, right leg back: squeeze the right glute, tuck the tail and lift the arms overhead if you can. 2:36
4. High lunge, left leg back: tail tucked, back glute squeezed, front foot rooted, arms up and hold. 3:47
5. Chest opener: lace the knuckles behind you, press them down and squeeze the shoulder blades together. 4:48
6. Tall kneeling: toes tucked, raise one arm and look up, then reach a hand back to the heel or a block. 6:10
7. Child's pose, then baby cobra: press the pubic bone down, chin tucked, and peel the chest up with the hands. 7:21
8. On your back: hands behind the head, elbows wide, feet wide, let both knees fall to the right, then left. 8:45
9. Full-body stretch: legs long and arms overhead, reach in opposite directions, then rest and notice. 9:55

The steps are a summary in our words, checked against the video — the coach shows every move.