30 minutes · Week 1: Balance

Balance with Bella

Balance is the foundation of all movement. Good balance helps with coordination, body control, and confidence.

White StripeBella's page

Growing Ninjas · 3–6 years. Same 30 minutes, told as an animal story. Partners, 2–3 step directions, and a stripe they can name.

1. 5

   Warm-up

   Tightrope Walk

   Activate core muscles and introduce balance through play.

   • Walk slowly with arms stretched out like a cat tail.
   • Walk heel-to-toe like a real tightrope walker.
   • Walk with a beanbag or stuffed animal on the head.
   • Challenge: hands on hips, eyes forward.
2. 10

   Skill of the week

   Developing Balance

   Balance is the foundation of all movement. Good balance helps with coordination, body control, and confidence.

   • Single-Leg Ninja Stance — Stand on one foot like a cat on a tree. Hold 5 seconds, then switch.
   • Rock & Freeze — Sway side to side. On Freeze, stop without falling.
   • Tip-Toe Ninja Walk — Walk on tiptoes across the mat without wobbling.
3. 10

   Ninja challenge

   Balance Obstacle Course

   Apply balance on beams, stones, and freeze poses.

   • Setup: Balance beams or taped lines.
   • Setup: Cones, pillows, or stepping stones.
   • Setup: Low objects to duck under or step over.
   • Complete the path without touching the floor outside the obstacles.
   • Mix tiptoe, one-foot holds, and jump-to-spot landings.
   • On FREEZE, pause in a balance pose.
   • Finish with a proud ninja-cat victory pose.
4. 5

   Cool-down + stripe

   Stretching Cat

   Award the White Stripe. Ask what they learned about balance.

   • Cat-Cow: arch and round the back, 5 times.
   • Seated toe reach, hold 10 seconds.
   • One-foot balance pose, 5 seconds each side.
   • Breathe in like a cat sniffing, breathe out like a slow yawn.