Foundation · Standing · about 15 minutes

Standing strength & balance

A supported practice for the feet, calves and whole-body organisation.

Firm chair or stable counter; a mat for any floor blocks. Suggested blocks include setup, short sets, changing sides and rest. The spoken introduction and unhurried cues can make the total longer than 15 minutes. Use the stated short repetitions, then rest.

01 · 3 minute block

Standing organisation →

Stand near a stable chair or wall with feet at a comfortable width and knees unlocked.

Feel contact beneath the heel and both sides of the forefoot.
Let the pelvis and ribs settle over your base of support.
Allow the shoulders to rest while you breathe normally.

Breath: Use 4–6 unforced breaths.

Short set: One short check-in, with support if needed.

Easier option: Keep a hand on a stable support or sit instead.

02 · 4 minute block

Supported heel raise →

Stand facing a stable chair or counter with both hands supported and feet parallel.

Rise a small distance onto the balls of both feet.
Keep weight distributed across the forefoot without rolling the ankles outward.
Lower the heels slowly and reset.

Breath: Exhale to rise; inhale to lower.

Short set: 5–8 repetitions.

Easier option: Keep the lift low or perform seated heel raises.

03 · 4 minute block

Supported weight shift →

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.

Breath: Breathe throughout; avoid bracing or breath holding.

Short set: 4–6 shifts each side, only a few seconds each.

Easier option: Keep both feet fully down and shift less weight.

04 · 2 minute block

Wall press →

Stand facing a wall, hands at comfortable shoulder height and width. Step back only a little.

Bend the elbows and bring the chest a small distance towards the wall.
Keep the body moving as a supported line without the head leading.
Press through the hands to return.

Breath: Inhale as you approach; exhale to press away.

Short set: 5–8 repetitions.

Easier option: Stand closer to the wall.

05 · 2 minute block

Standing organisation →

Stand near a stable chair or wall with feet at a comfortable width and knees unlocked.

Feel contact beneath the heel and both sides of the forefoot.
Let the pelvis and ribs settle over your base of support.
Allow the shoulders to rest while you breathe normally.

Breath: Use 4–6 unforced breaths.

Short set: One short check-in, with support if needed.

Easier option: Keep a hand on a stable support or sit instead.

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