The Weight Shift Hold
Hold the shifted position for a breath or two, so the standing leg feels steady before the next step.
Starting Position
Stand beside a counter or a sturdy chair back, with one hand resting lightly on it. Feet comfortably apart, knees soft.
Step-by-Step Movement Instructions
- 1Shift your weight slowly toward the right foot until the left foot feels light.
- 2Keep the left foot touching the floor. Hold the shifted position for two slow breaths.
- 3Return slowly to center and pause for one breath.
- 4Shift toward the left foot and hold for two slow breaths.
- 5Return to center. Repeat the hold on each side once more.
Practice Duration
Two holds on each side, about three minutes in total. Add a third hold on each side when two feel easy.
Breathing Cue
Breathe normally through each hold. Never hold your breath to hold the position.
Supported & Seated Variation (Path A)
Keep one hand on the counter or chair back the whole time. Seated: press a little more weight through one foot while staying seated, hold for two breaths, then switch — you still train the same steadiness.
What to Notice During Practice
The standing leg feels steady and the knee stays soft, not locked. The light foot stays in contact with the floor.
Pain in the hip, knee, or ankle; dizziness; unsteadiness even with your hand on the support; or any urge to grab the counter.
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 45 are currently being filmed with certified senior practitioners.
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