Скачать или смотреть Toe and Knee Balance

I love balance work. One easy balance that most people can practice is simply raising your heels off of the floor and rising to the ball of your feet. Your core will immediately engage. Hold onto a chair or countertop if you need a little assistance. Avoid gripping tightly. Let your core do the work. This pose also strengthens your hip, knee, and ankle joint and muscles as well as all the muscles of the leg and glues. Adding a twist will further challenge your ability to maintain your balance, requiring more work from your core.
To add difficulty, leave one foot completely on the floor and raise the opposite knee and repeat the process.