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. Warm up
2. 01 Mountain Pose“Root down to rise up” 1m 2s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each · 4 rounds 5m
   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. ☀ Sun Salutation B19 movements · one breath each · 2 rounds 3m 50s
   1. Exhale Mountain
   2. Inhale Chair
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Warrior I
   9. Exhale Knees-down lower
   10. Inhale Cobra
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Knees-down lower
   14. Inhale Cobra
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
6. Warm up
7. 04 Standing Side Bend“Up before over” 1m 2s
8. Flow
9. ≈ Ashtanga flow11 poses · 25s each 4m 35s
   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. Tree Pose
   10. Warrior II
   11. Triangle Pose
10. Cool down
11. 06 Child’s Pose“Let the forehead be heavy” 1m 2s
12. 07 Gentle Seated Twist“Inhale tall, exhale turn” 1m 2s
13. Rest
14. 08 Constructive Rest“Let the floor hold you” 2m 27s