On Demand Balance Classes
Take classes at home and at your own pace. Each rental is available for 72 hours. When you select a class to rent below, you will be prompted to create an account with SOURCE STUDIO. Once you rent the class, you can access it on this page when you are logged in. You will also receive an email confirming your class rental with a link to access the video. If you have any questions, please contact us.
Scroll down for a detailed description of Balance classes and a list of our favorite props, and let us know what other types of classes you'd like to have available on demand. Recording, reproducing, selling, sharing, or distributing of any SOURCE STUDIO classes is strictly prohibited.
Featured 3-Part Class Series
Balance 3 Class Series - Part 1: Roller
Balance 3-part class series - Part 1: Roller
Length: 1 hour
Rental: $25 (available for 72 hours)
Description: Foot Massage, Ankle Mobilization, Toe/Ankle/Foot Strengthening and Stretching, Core Stabilization Series, Balance Sequences with Roller, Stretching on Floor.
Props needed: Chair/stool, mat, exercise band, thick rubber band, roller.
Balance 3 Class Series - Part 2: Ball and Bands
Balance 3-part class series - Part 2: Ball and Bands
Length: 1 hour
Rental: $25 (available for 72 hours)
Description: Foot Massage, Ankle Mobilization, Toe/Ankle/Foot Strengthening and Stretching, Core Stabilization Series, Balance Sequences with Ball and Bands, Stretching on Floor.
Props needed: Chair/stool, mat, exercise band, thick rubber band, 6" ball
Balance 3 Class Series - Part 3: Sliders
Balance 3-part class series - Part 3: Sliders
Length: 1 hour
Rental: $25 (available for 72 hours)
Description: Foot Massage, Ankle Mobilization, Toe/Ankle/Foot Strengthening and Stretching, Core Stabilization Series including Sliders, Balance Sequences with Sliders, Stretching.
Props needed: Chair/stool, mat, exercise band, thick rubber band, sliders
More Classes
Balance with Singing Sliders and Foam Cushion
Foot & Ankle Balance with Foam Cushion, Sliders, and Singing
Perturbations #13:
Foot massage, foot/ankle stretching, strengthening, and mobilization series, core stabilization and hip strengthening, balance work with wobble cushion, stretching with band.
Length: 1 hour
Rental: $25 (available for 72 hours)
Balance with Band and Foam Cushion
Foot & Ankle Balance with Band and Foam Cushion
Perturbations #5:
Foot massage, foot/ankle stretching, strengthening, and mobilization series, core stabilization and hip strengthening, stretching, balance work with wobble cushion and band, stretching.
Length: 1 hour
Rental: $25 (available for 72 hours)
Balance - Foot & Ankle Balance with Foam Cushion and Roller
Foot & Ankle Balance with Roller and Foam Cushion
Perturbations #8:
Foot massage, foot/ankle stretching, strengthening, and mobilization series, core stabilization and hip strengthening, balance work with wobble cushion and roller, stretching.
Length: 1 hour
Rental: $25 (available for 72 hours)
Balance - Rebalancing Our Hips
Rebalancing our Hips
Foot massage, foot/ankle stretching, strengthening, and mobilization series, core stabilization and hip strengthening, balance work with yoga blocks, stretching.
Length: 1 hour
Rental: $25 (available for 72 hours)
Balance with Foam Cushion
Foot & Ankle Balance with Foam Cushion
Perturbations #3:
Foot massage, foot/ankle stretching, strengthening, and mobilization series, core stabilization and hip strengthening, stretching, balance work with wobble cushion, stretching.
Length: 1 hour
Rental: $25 (available for 72 hours)
About Balance Classes
Open up your feet and improve your posture, strength, and balance in these hour-long classes.
We often take good balance for granted, until it is affected by injury, disease, and/or the aging process. Your sense of balance comes from many different systems working together to create stability of your body. In this class series, we work to challenge and integrate these different components of balance, we work on strengthening and flexibility exercises to improve your balance by working the muscles that keep you stable, and you will learn short sequences you can practice on our own as regular balance training is necessary for improvement. Additionally, you can practice multiple times with the class recording!
Balance exercises can benefit people of any age and can be practiced every day. Improved balance makes daily activities, such as walking on stairs, carrying heavy items, and suddenly changing directions, easier. Developing good balance helps to improve your overall health and fitness levels. Balance exercises are important for reducing injury risk, and for recovering from injuries (such as a sprained ankle). Athletes can benefit from balance training to help them maintain balance during their sport activity. Because a loss of balance is often a normal part of aging, balance training is especially important for seniors to prevent the risk of injury and falls.
What is balance?
“Balance is the ability to maintain the body’s center of mass over its base of support. A properly functioning balance system allows humans to see clearly while moving, identify orientation with respect to gravity, determine direction and speed of movement, and make automatic postural adjustments to maintain posture and stability in various conditions and activities.
"Balance is achieved and maintained by a complex set of sensorimotor control systems that include sensory input from vision (sight), proprioception (touch), and the vestibular system (motion, equilibrium, spatial orientation); integration of that sensory input; and motor output to the eye and body muscles. Injury, disease, certain drugs, or the aging process can affect one or more of these components. In addition to the contribution of sensory information, there may also be psychological factors that impair our sense of balance.”
Learn more at The Human Balance System.
How much balance training is needed?
Balance exercises can be practiced every day for about 20 minutes a day. Researchers have found that balance begins to decline in midlife, starting at about age 50. A 2015 review study found that doing three to six balance training sessions per week, with four balance exercises per training session, for 11 to 12 weeks was effective in improving people's balance. According to the American Heart Association, “older adults and those at risk of falls should do balance training 3 or more days a week for at least 45 minutes to reduce falls.”
What you need for class:
Note: Props can help expand the practice of virtual classes.
Space to Move: Have a physical space prepared where you can move comfortably, standing, seated, and lying down.
Stool or chair with a firm surface
Some options if you don't have one:
Massage stool
GYROKINESIS® Stool 20"
GYROKINESIS® Stool 16"
Small Exercise ball (or pillow you can squeeze between the legs)
Large Exercise Ball
36" Roller (You can also use a broomstick or a swiffer)
Yoga Strap (or belt)
Stretchy Bands / Non-Latex Stretchy Bands
Loop bands (or you can tie a long stretchy band to make a loop)
Yoga Blocks (or two books of the same size)
Yoga Mat (or towel for floor)
Sliders (or towel/sock on wood floors, furniture sliders on carpet)
Dish Towel or scarf
