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. There is room to notice how each side feels. Choose a smaller movement whenever it helps you breathe more easily. When you reach Constructive Rest, let the floor support you for 1 minute and 30 seconds before you sit up.

The sequence

1. Warm up
2. 01 Mountain Pose“Root down to rise up” 51s
3. Moon Salutation
4. ☾ Moon Salutation17 movements · one breath each 2m 24s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Crescent
   4. Exhale Crescent
   5. Exhale Goddess
   6. Inhale Star
   7. Exhale Triangle
   8. Exhale Pyramid
   9. Inhale Low Lunge
   10. Exhale Garland squat
   11. Inhale Low Lunge
   12. Exhale Pyramid
   13. Exhale Triangle
   14. Inhale Star
   15. Exhale Goddess
   16. Inhale Upward Salute
   17. Exhale Mountain
5. Warm up
6. 03 Standing Side Bend“Up before over” 1m 3s
7. Flow
8. 04 Chair Pose“Sit back, not down” 1m 3s
9. 05 Bird Dog“Reach long, not high” 1m 3s
10. 06 Tree Pose“Root down through the standing foot” 38s
11. 07 Warrior II“Front knee tracks the little-toe side” 38s
12. 08 Triangle Pose“Reach out before you reach down” 38s
13. 09 Low Lunge“Hips forward and down” 38s
14. 10 Kneeling Plank“Hips in line” 38s
15. 11 Knee-Supported Side Plank“Lift the hips” 38s
16. 12 Tree Pose“Root down through the standing foot” 38s
17. 13 Warrior II“Front knee tracks the little-toe side” 38s
18. 14 Triangle Pose“Reach out before you reach down” 45s
19. Cool down
20. 15 Child’s Pose“Let the forehead be heavy” 47s
21. 16 Gentle Seated Twist“Inhale tall, exhale turn” 47s
22. Rest
23. 17 Constructive Rest“Let the floor hold you” 1m 13s