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. A longer practice gives you space to settle. Keep a little effort in reserve so the last part feels as unhurried as the first. When you reach Constructive Rest, let the floor support you for 3 minutes before you sit up.

The sequence

1. Warm up
2. 01 Mountain Pose“Root down to rise up” 56s
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” 2m 24s
7. Flow
8. 04 Chair Pose“Sit back, not down” 2m 26s
9. 05 Bird Dog“Reach long, not high” 2m 26s
10. 06 Tree Pose“Root down through the standing foot” 57s
11. 07 Warrior II“Front knee tracks the little-toe side” 57s
12. 08 Triangle Pose“Reach out before you reach down” 57s
13. 09 Low Lunge“Hips forward and down” 57s
14. 10 Kneeling Plank“Hips in line” 57s
15. 11 Knee-Supported Side Plank“Lift the hips” 57s
16. 12 Tree Pose“Root down through the standing foot” 57s
17. 13 Warrior II“Front knee tracks the little-toe side” 57s
18. 14 Triangle Pose“Reach out before you reach down” 57s
19. 15 Low Lunge“Hips forward and down” 57s
20. 16 Kneeling Plank“Hips in line” 57s
21. 17 Knee-Supported Side Plank“Lift the hips” 57s
22. 18 Tree Pose“Root down through the standing foot” 57s
23. 19 Warrior II“Front knee tracks the little-toe side” 1m 1s
24. Cool down
25. 20 Child’s Pose“Let the forehead be heavy” 1m 49s
26. 21 Gentle Seated Twist“Inhale tall, exhale turn” 1m 49s
27. Rest
28. 22 Constructive Rest“Let the floor hold you” 2m 24s