Yoga for Balance

Balance does not have to be perfectly still. Keep a wall or stable chair within reach, let your gaze settle and use support whenever it helps you practise with confidence. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Constructive Rest, let the floor support you for 1 minute before you sit up.

The sequence

1. Warm up
2. 01 Mountain Pose“Root down to rise up” 1m 3s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each 1m 15s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
5. Warm up
6. 03 Standing Side Bend“Up before over” 1m 3s
7. Flow
8. ≈ Ashtanga flow8 poses · 25s each 3m 20s
   1. Chair Pose
   2. Bird Dog
   3. Tree Pose
   4. Warrior II
   5. Triangle Pose
   6. Low Lunge
   7. Kneeling Plank
   8. Knee-Supported Sid...
9. Cool down
10. 05 Child’s Pose“Let the forehead be heavy” 1m 3s
11. 06 Gentle Seated Twist“Inhale tall, exhale turn” 1m 3s
12. Rest
13. 07 Constructive Rest“Let the floor hold you” 1m 13s