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Yoga for Balance

A longer balance practice with repeated standing shapes, Bird Dog and supported plank variations.

5min 10min 15min 20min 30min 45min 60min
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Start practice45 min · 16 poses · voice guided ♡ Sign in to save

The shape of this practice

45:00 total
  1. Mountain Pose
  2. Moon Salutation ×2
  3. Standing Side Bend
  4. Chair Pose
  5. Bird Dog
  6. Tree Pose
  7. Warrior II
  8. Triangle Pose
  9. Low Lunge
  10. Kneeling Plank
  11. Knee-Supported Side Plank
  12. Tree Pose
  13. Warrior II
  14. Triangle Pose
  15. Low Lunge
  16. Kneeling Plank
  17. Knee-Supported Side Plank
  18. Tree Pose
  19. Warrior II
  20. Triangle Pose
  21. Low Lunge
  22. Kneeling Plank
  23. Child’s Pose
  24. Gentle Seated Twist
  25. Constructive Rest
  • Warm up
  • Salutations
  • Flow
  • Holds
  • Cool down
  • Rest

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. Where a pose returns, notice what has changed without assuming you need to go further. Take a comfortable version and stay with your breath. When you reach Constructive Rest, let the floor support you for 4 minutes and 30 seconds before you sit up.

The sequence

  1. Warm up
  2. 01 Mountain Pose“Root down to rise up” 55s
  3. Moon Salutation
  4. Moon Salutation17 movements · one breath each · 2 rounds 4m 48s
    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” 3m 34s
  7. Flow
  8. 04 Chair Pose“Sit back, not down” 3m 38s
  9. 05 Bird Dog“Reach long, not high” 3m 38s
  10. 06 Tree Pose“Root down through the standing foot” 1m 10s
  11. 07 Warrior II“Front knee tracks the little-toe side” 1m 10s
  12. 08 Triangle Pose“Reach out before you reach down” 1m 10s
  13. 09 Low Lunge“Hips forward and down” 1m 10s
  14. 10 Kneeling Plank“Hips in line” 1m 10s
  15. 11 Knee-Supported Side Plank“Lift the hips” 1m 10s
  16. 12 Tree Pose“Root down through the standing foot” 1m 10s
  17. 13 Warrior II“Front knee tracks the little-toe side” 1m 10s
  18. 14 Triangle Pose“Reach out before you reach down” 1m 10s
  19. 15 Low Lunge“Hips forward and down” 1m 10s
  20. 16 Kneeling Plank“Hips in line” 1m 10s
  21. 17 Knee-Supported Side Plank“Lift the hips” 1m 10s
  22. 18 Tree Pose“Root down through the standing foot” 1m 10s
  23. 19 Warrior II“Front knee tracks the little-toe side” 1m 10s
  24. 20 Triangle Pose“Reach out before you reach down” 1m 10s
  25. 21 Low Lunge“Hips forward and down” 1m 10s
  26. 22 Kneeling Plank“Hips in line” 1m 21s
  27. Cool down
  28. 23 Child’s Pose“Let the forehead be heavy” 2m 43s
  29. 24 Gentle Seated Twist“Inhale tall, exhale turn” 2m 43s
  30. Rest
  31. 25 Constructive Rest“Let the floor hold you” 3m

What helps

Props that make this easier

  • Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
  • Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
  • Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
Setting up a home practice space?Our short list of props worth having, from mat to meditation cushion. See YogiSoul picks

As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.

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