By Keya Murthy, M.S., C.Ht. –
Simple practices to help you stay strong, steady and confident at any age
Don’t ask me where, but somewhere I once read that we first begin to feel the effects of aging at 44. The next milestone? Sixty. Well, I’m 59 now— so here I am, writing to myself and, hopefully, to someone else who might one day benefit from the time I’ve spent drawing lines on my skin and coloring my charcoal hair silver.
You’ve probably heard the saying that the grace of growing old is simply this: we’re still alive on this green earth—also known as the blue planet. There must be a reason I’m still here. Otherwise, I wouldn’t be, would I?
How to Ensure You Don’t Fall
That’s what I ask myself every morning. Over the past few years, I’ve stumbled and fallen several times— without any obvious cause. I found myself wondering: How did I manage
to trip over myself?
Then, as if in answer to a prayer, I discovered a yogic practice called the Tandem Stance—an exercise proven to help prevent falls. The best part? Anyone can start at any time. You’re never too old to begin, and with consistent practice, you’ll get better.
The Science Behind Tandem Stance
As we age, our muscles and nerves naturally weaken. Muscles help hold our skeleton together, while nerves transmit signals across the body.When these systems slow down, our ability to react diminishes—and that’s when we stumble or fall.
How to Practice Tandem Stance
1. Find a safe space.
Remove your shoes and stand on a stable surface near a wall, chair, or countertop. If you’re not used to being barefoot or if it’s cold, use a rug or stand on carpet.
2. Have a buddy.
If possible, ask a younger friend to be nearby for support as you begin.
3. Start with your right foot.
Plant your right foot firmly on the ground.
4. Step back with your left.
Bring your left foot back so your left big toe touches your right heel.
5. Balance.
Your feet should form a straight line—heel to toe. You may feel your foot muscles quiver. That’s normal.
6. Breathe and focus.
Inhale slowly as you raise your arms to shoulder height. Gaze at a fixed point at eye level across the room.
7. Hold the pose.
Stay in position for two to four slow, steady breaths.
8. Return to center.
Lower your arms and bring your feet together, hip-width apart.
9. Repeat on the other side.
Now plant your left foot and bring your right foot back—big toe touching your left heel.
Practice this 5 to 10 times daily. Within a few weeks, you’ll likely notice improved balance and strength.
If you need to touch a wall or have someone hold your hand at first, that’s perfectly OK. And if you can’t hold the position at all? That’s a sign you’ll benefit even more from this practice.
What Are the Benefits?
With regular Tandem Stance practice, you strengthen your:
• Ankles
• Quadriceps
• Hamstrings
• Glutes
• Core muscles
• Spine
You also activate parts of the brain—the vermis and cerebellar hemispheres—that control balance and coordination. This means you’ll stand taller, walk farther, and move more confidently.
According to the Centers for Disease Control and Prevention (CDC), adults ages 18–39 should be able to maintain a tandem stance for at least 30 seconds. If you can’t hold it for more than 10 seconds at any age, your fall risk is considered high.
Improve your timing and reduce your risk of falling—starting today.
Who Should Not Practice Tandem Stance
While the exercise is gentle, it is not recommended for individuals who:
• Have recurrent balance issues or falls
• Are living with Parkinson’s disease
• Are recovering from a stroke
• Experience vertigo
• Have diabetes with nerve damage
• Suffer from severe knee pain
• Are partially or fully paralyzed
• Have advanced dementia
One Last Thought
If you’re over 50, incorporating Tandem Stance into your daily routine can significantly reduce your risk of falling—and increase your confidence, balance, and longevity. Because a fall doesn’t just affect the body. It affects the spirit, too.
I’ve recently returned to this practice, and I hope you’ll start it as well. May it bring you strength, safety, and serenity.
Please consult your physician before practicing any new form of exercise.
Keya Murthy, M.S., C.Ht.
Hypnotherapist | Healer | Author | Speaker
Ventura Healing Center
