Here is a combination that will bring you light footed steps and an overall growth in ability and stability when done with these guidelines

Equipment required: Stairs – at least one floor, elastic band, two heavy wights such as kettle bells or sacks of sand or whatever you have.

What to focus on: Stepping as quietly and gently on your feet throughout the movements and letting your inhale or exhale lead each step.

Breath: Breath only through your nose both inhale and exhale. If you feel tension rising from this practice, slow down or stop and repeat later on so the nervous system can adjust to nasal breathing.

Now to the movement itself:

1. Take yourself and place yourself next to the stairs. Close your mouth and relax your facial muscles. Breath through the nose and maintain quiet breath and contact with the ground until you are through.
2. Start walking up one floor and down one floor. Repeat until you reach 20 floors or until you feel your heartbeat failing to maintain a constant rhythm. Maintain a light quiet contact with every step both going up and down the stairs and make sure your posture is upright. Touch nothing but the ground with your feet.
3. Now lift your two wights (Kettle bells, sandbags, large bottles of detergent…) and walk for the number of flights your climbed times 10 so 200 steps for each leg if you climbed 20 floors. Keep your posture upright and your eyes forward and be gentle and quiet with each step making sure each foot touches the ground silently with without a bang of letting your mass fall toward the ground. Complete the steps you earned climbing steps and finish with a bit of more walking until your heart beats return to your normal.

This is a simple two step drill requiring very little equipment but with practice focus and repetition it will allow and teach the body to move lightly under different loads. Gain better balance and strengthen the body all throughout. A decent outcome for your time spent.

Enjoy and report on your progress.

Sharon.