The Weight Shift
Feel one foot become lighter while both feet remain down.
Starting Position
Stand facing a counter, both hands available. Feet comfortably apart.
Step-by-Step Movement Instructions
- 1Begin with weight roughly even through both feet.
- 2Move a little weight toward the right foot. Keep the left foot touching the floor.
- 3Stay there for an ordinary breath. Return slowly to center.
- 4Move left and return. Keep your head and trunk upright.
Practice Duration
Three shifts each side, with a brief pause at center.
Breathing Cue
Keep breathing during the pause. The diagram's hold means hold the position, not your breath.
Supported & Seated Variation (Path A)
Use both hands. Seated: notice small pressure changes through the feet without leaning far.
What to Notice During Practice
Feel the shift while leaving both feet in contact with the floor.
Pain, dizziness, or an urgent need to grab the support.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 16 are currently being filmed with certified senior practitioners.
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