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. Let familiar poses be chances to listen rather than push. You can pause the timer, take a rest and rejoin when you are ready. When you reach Constructive Rest, let the floor support you for 2 minutes before you sit up.

The sequence

1. Arrive
2. 01 Mountain Pose“Root down to rise up” 1m
3. 02 Standing Side Bend“Up before over” 1m 42s
4. Move
5. 03 Chair Pose“Sit back, not down” 1m 42s
6. 04 Bird Dog“Reach long, not high” 1m 42s
7. 05 Tree Pose“Root down through the standing foot” 1m 2s
8. 06 Warrior II“Front knee tracks the little-toe side” 1m 2s
9. 07 Triangle Pose“Reach out before you reach down” 1m 2s
10. 08 Low Lunge“Hips forward and down” 1m 2s
11. 09 Kneeling Plank“Hips in line” 1m 2s
12. 10 Knee-Supported Side Plank“Lift the hips” 1m 2s
13. 11 Tree Pose“Root down through the standing foot” 1m 2s
14. 12 Warrior II“Front knee tracks the little-toe side” 1m 2s
15. 13 Triangle Pose“Reach out before you reach down” 1m 5s
16. 14 Child’s Pose“Let the forehead be heavy” 1m 16s
17. 15 Gentle Seated Twist“Inhale tall, exhale turn” 1m 17s
18. Rest
19. 16 Constructive Rest“Let the floor hold you” 2m