A yoga teacher says this is the simple three-move standing sequence she uses to improve posture and balance in older adults

Aging comes with many challenges, but loss of balance is one of the big ones.

If you struggle with dizziness, spatial awareness or are unsteady on your feet, then moving from standing to seated and the reverse, or up and down from the floor, can feel intimidating and even dangerous.

But there are many simple standing exercises you can do to work on your balance, says yoga teacher Veronique Ory.

“Many people struggle to get down on the floor because of limited mobility, reduced balance, knee or hip pain, vertigo, spinal issues, or recent surgeries,” she explains.

“Standing poses build functional mobility by strengthening the feet, hips, legs and core, while improving balance and proprioception. I’ve seen clients in their 90s regain steadiness and confidence simply through consistent standing-only sequences.”

Standing practices remove barriers, creating independence, confidence, and accessibility without needing props or a mat, which makes them more accessible to those who may not have much space.

If you’re short on time, Ory recommends integrating these movements into your day. You could practice while brushing your teeth, waiting in line or preparing meals if you don’t want to set aside a specific time for yoga.

Here are the three standing poses and how to do them.

1. Mountain pose

Sets: 2-3 Time: 5-10 slow breaths Rest: 10-15sec

• Stand with your feet hip-distance apart. Keep your knees slightly bent to avoid joint compression and have hands hanging by your side.
• Imagine roots growing evenly through all four ends of your feet, attaching you to the floor.
• Gently tilt your pelvis underneath you to lengthen your lower back and draw your ribs in slightly. Roll your shoulders back.
• Keep your chin level with the ground—ease your head gently back to counter a forward-leaning neck if this is an issue for you.
• Invite the breath to flow without force, creating stability without rigidity.

Benefits: “This grounded alignment helps improve posture, proprioception and balance, especially for older adults or anyone experiencing vertigo, knee sensitivity or general instability,” says Ory.

2. Tree pose

Sets: 2 Time: 5-10 breaths each side Rest: 10-20sec

• Begin in mountain pose and find a focal point to look at with your eyes unfocused.
• Transfer your weight slowly onto one foot and bring the opposite heel to your ankle. You can also slide your foot up to your calf or inner thigh if this is in your range. You can use a wall for support if needed.
• Grow your branches by extending your arms over your head. Let them move with the gentle feel of a breeze. Alternatively, you can extend the opposite arm to your raised leg and sweep it over your head for an added side stretch (pictured).
• If you wobble or fall, practice returning with softness and humor.

Benefits: “Tree pose develops single-leg strength, ankle stability, inner-thigh activation and deep focus,” says Ory. “It’s supportive for clients recovering from surgery or regaining balance and confidence.”

3. Chair pose

Sets: 2-3 Time: 5-8 breaths Rest: 20-30sec

• Start in mountain pose, then bend your knees and sit your hips back as if toward an imaginary chair. You should feel your quads and glutes engage.
• Keep your chest lifted and spine straight, bringing your palms together in front of your chest. You can also hold hands behind your back or use a strap for a heart-opening shoulder stretch here.
• Make sure to breathe steadily and keep your eyes focused forward.

Benefits: “Chair pose strengthens the legs, core, and posterior chain while supporting functional mobility,” says Ory. “It is helpful for daily movements like getting up from a seat, and functions to stabilize the spine.”

The three standing poses as a flow

Ory shared a suggestion for a flow to try if you want a slightly more intuitive way to move through the sequence of standing poses.

• Mountain
• Tree (standing on right leg)
• Chair
• Mountain
• Tree (standing on left leg)
• Chair
• Mountain

“Flow through once or twice for gentle strength, stability and functional mobility,” she says.

About our expert

About our expert

Veronique Ory

Veronique Ory is an international yoga guide, retreat leader, and author of Shine On & Off the Mat. Originally from Montreal, she’s now based in Florida and teaches both virtually and in person around the world. Her approach blends creative movement, poetic storytelling, and mindful somatic practices rooted in longevity and joy.