Yoga Poses to Make your Body Fall-Proof

We age, our balance and coordination tend to decline, making us more susceptible to falls. But fear not, as there are ways to improve our body's stability and prevent falls. One effective method is to practice static and dynamic poses regularly. Static poses involve holding a position without any movement, while dynamic poses involve controlled movements that challenge our balance. Incorporating these poses into your exercise routine can help improve your posture, strengthen your core, and increase your overall body awareness. Explore some of the best static and dynamic poses with our Fall Prevention Yoga.

So, grab a mat, find a comfortable spot, and let's get started on the journey to a fall-proof, stronger, more stable you!

Fall Prevention Yoga Warm-Up

1. Balance Test

For this exercise, you can stand by the wall or place one hand on the wall for balance.

Begin this Fall Prevention Yoga in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Then, hold your arms in front of your body or at your sides. Engage your core, then ground down through your feet by pressing through your big toes, little toes, and heels to bring awareness to the triangle base of support in your feet. Close your eyes and bring awareness to your feet. Then slowly sway your body forward and back or from side to side for a couple of seconds. Bring awareness to your breathing while keeping your feet grounded. 

2. Breaths

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on your chest and the other on your belly. And then, find awareness in your practice today and feel your heartbeat. Lastly, close your eyes and take several deep belly breaths, in through your nose and out through your mouth.

Fall Prevention Yoga Routines

1. Mountain Pose (Tadasana) 

For this Fall Prevention Yoga, you can stand by the wall or place one hand on the wall for balance.

Begin in an upright standing position with your feet hip-width apart while maintaining good alignment with your head, shoulders, hips, and legs. Then, hold your arms out at your sides with your palms facing outward. Engage your core, then ground down through your feet by pressing through your big toes, little toes, and heels to bring awareness to the triangle base of support in your feet. Then, take three deep belly breaths, in through your nose and out through your mouth.

2. Fall Prevention Yoga: Single Leg Stand

For this exercise, you can stand beside a wall or place one hand on the wall for balance if needed.

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your sides with your palms facing forward. Focus your eyes on a focal point to aid with your balance. Then, engage your core and shift your weight to one foot as you lift your opposite foot 1 or 2 inches above the floor. After that, hold this position for several deep belly breaths, in through your nose and out through your mouth. Finally, relax and return to the starting position. Repeat the movement on the opposite side.

3. Single Knee To Chest

For this exercise, you can stand by the wall or place one hand on the wall for balance.

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Then, relax your arms at your sides with your palms facing forward. Focus your eyes on a focal point to aid with your balance. After that, engage your core and shift your weight to your right foot as you lift and bend your left knee at hip level. And then, keep your hips in line with each other, facing forward, and your left foot parallel to the floor, with your toes pointing forward. If you cannot keep your right leg straight, slightly bend your right knee to maintain stability and comfort. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Finally, relax and return to the starting position. Repeat the movement on the opposite side.

Furthermore, to intensify the movement, you can point or flex your lifted foot toward the floor.

4. Vrksasana (Tree Pose)

For this exercise, you can stand by the wall or place one hand on the wall for balance if needed.

Begin this Fall Prevention Yoga in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Focus your eyes on a focal point to aid in balance. Engage your core, lift your right foot, and plant it on your inner left thigh. Keep your hips facing forward and your right knee pointing out to the side. And then, spread your arms at your sides, forming a T position for stability. After that, if you cannot keep your standing leg straight, bend the knee for comfort. Then, hold this position and take deep belly breaths, in through your nose and out through your mouth. Finally, relax and repeat the movement on the opposite side.

5. Fall Prevention Yoga: Chair Pose

For this exercise, you can stand by the wall or place one hand on the wall for balance.

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Focus your eyes on a focal point. Engage your core and hinge through your hips and bend both knees to lower your hips as if sitting on an invincible chair, then tap your fingertips on the floor. Press down on your heels as you raise both arms toward the ceiling at a 45-degree angle while keeping your spine straight and palms facing each other. Then, hold this position for several deep belly breaths through your nose and out through your mouth. Then press your palms together and slowly raise back up, bringing your arms down at your sides. Finally, relax and return to an upright standing position.

For more comfort, try to put your knees together. And for a knee balance test, put your hands together at chest height, then alternately lift one foot backward toward your seat several times.

6. Forward Fold

For this Fall Prevention Yoga, you can use yoga blocks for support.

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Then, tighten your abdominal area and hinge through your hips to bend your upper body forward as you plant your fingertips on the floor. Hold this position for a few seconds, then move to the Runner’s Lunge pose.

Forward Fold

7. Runner’s Lunge

For this exercise, you can use yoga blocks for support.

From the Forward Fold pose, take a big step towards the back of the mat with your left foot, maintaining good alignment with your head, shoulders, and hips. Then, tuck your toes against the floor and keep your right knee in line with your right ankle. Hold this position for a few seconds, then move to the Warrior I pose.

8. Fall Prevention Yoga: Warrior I

From the Runner’s Lunge pose, plant your back heel to the floor as you raise your upper body with your arms extending overhead, palms facing each other. Then, engage your core and shift your hips forward as you gently press your front heel towards the midline of the mat and adjust the distance of your back foot to maintain balance, with both feet facing the same direction. After that, hold this position for a few seconds and relax. Finally, repeat the movement to the opposite side.

Warrior I

9. Warrior II

From the Warrior I pose. Gently turn your upper body to your left side. Then, extend your arms out at your sides at shoulder height and pivot your left foot so that your toes are pointing to your left. Maintain good alignment of your head, shoulders, and hips. After that, drop your shoulders and gaze forward. Keep your hips facing forward and your right knee bent. And then, adjust the distance of your back foot for comfort and balance, and firmly plant your heels on the mat.  Hold this position for several seconds and relax. Finally,  return to the Warrior I pose to repeat the movement on the opposite side.

• Transition Movement:

It is important to do this transition movement before doing Warrior III to establish your stability and balance.

• Superman Pose

From the end position of Warrior II, go back to the Warrior I position and lean your upper body forward at a 45-degree angle, keeping your arms overhead. Then, making a slanting alignment with your arms, shoulders, hips, and left leg, gently lift your back foot and tuck your toes against the floor. Hold this position for a few seconds, then move to the Warrior III pose.

10. Warrior III

For this Fall Prevention Yoga, you can stand beside a wall or place one hand on the wall for balance.

From the Superman pose, either put your palms together into a prayer pose in front of your chest or extend your arms at your sides. Shift your body weight onto your right leg, then slowly lift your back leg until it is parallel to the floor, with your toes pointed to the floor. Afterwards, if you cannot keep your right leg straight, slightly bend your right knee for stability and comfort. Hold this position for several seconds and relax, then repeat the movement to the opposite side.

For this exercise, you can point or flex your lifted foot toward the floor.

• Variation 1

For this exercise, you can point or flex your lifted foot toward the floor.

11. Tabletop

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core. Retract your shoulders by gently pressing your chest downward, keeping your shoulders in place, and squeezing your shoulder blades together. Hold this position for a few seconds. Then, protract your shoulders by lifting your chest up and opening the shoulder blades to the side. Hold this position for a few seconds, then relax and return to the starting position.

• Progressive Exercise 1

From the Tabletop pose, engage your core and move both your knees 1 or 2 steps backward. Shift your belly and hips forward to come into a slanting alignment with your head, shoulders, and knees. Press on your palms and tuck your toes against the floor for stability. Hold this position and take a deep belly breath, in through your nose and out through your mouth. Relax and return to the starting position.

12. Infinity Circles/Figure 8

For this exercise, you can place a yoga block between your ankles for comfort and stability.

Begin in an upright kneeling position with your knees and feet close together, maintaining good alignment with your head, shoulders, and hips. Shift your hips back to rest your seat on your feet, and clasp your hands together at chest height. Slowly create infinity circles with your hands several times. Repeat the movement in the opposite direction.

13. Plank

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core, then move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Hold the position for several deep belly breaths in through your nose and out through your mouth. 

14. Side Plank

Move into a straight-arm plank position, maintaining good alignment with your head, shoulder, hips, and toes. Contract your core and rotate your body to one side to move into a side plank position, keeping your feet in line and extending your opposite arm up towards the ceiling. Hold this position for several deep belly breaths in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

Fall Prevention Yoga Cool Down

• Breaths

Begin in an upright sitting position on the floor, legs crossed, maintaining good alignment with your head, shoulders, and hips. Either place your hands on your knees, palms facing up, or one hand on your chest and the other on your belly or put your hands together at chest height like the prayer pose. Close your eyes and bring awareness to your breathing. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Re-assess how you’re feeling right now and be thankful.

Breaths

Yoga poses offer numerous advantages for cultivating a fall-proof body. By integrating balance, strength, and flexibility, these poses enhance stability and coordination, reducing the risk of falls. Regular practice of yoga poses not only strengthens the body but also cultivates mindfulness and focus, fostering a heightened sense of body control and preventing accidents.

Embracing yoga poses contributes to a holistic approach to fall prevention and overall well-being. Aside from its physical benefits, yoga is a great way to destress and relax. So roll out your mat and start practicing; you’ll be amazed at how quickly you notice a difference in your stability and confidence!