What you are practising
Explore balance while retaining a dependable support.
Muscles involved
Hip abductors, calves, foot and trunk stabilisers.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Contemporary preparation / general conditioning
Supported weight shift
Explore balance while retaining a dependable support.
Stand beside a stable counter with one or both hands available for support.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Standing · Stable chair or wall
Set up with support.
Stand beside a stable counter with one or both hands available for support.
- Shift a little weight onto one leg without leaning the whole trunk sideways.
- Unweight the opposite heel; keep the toes down initially.
- Return to even weight and alternate sides.
BreathBreathe throughout; avoid bracing or breath holding.
- Repetitions & pace
- 4–6 shifts each side, only a few seconds each. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Fix the eyes on a stationary point ahead.
Choose the right version
- Make it easier
- Keep both feet fully down and shift less weight.
- A possible next step
- Briefly float the lighter foot while holding the counter.
- Watch for
- Removing support too early or locking the standing knee.
Suitability: Do not practise unsupported if at risk of falling. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.