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. 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. Arrive
2. 01 Mountain Pose“Root down to rise up” 1m
3. 02 Standing Side Bend“Up before over” 3m 57s
4. Move
5. 03 Chair Pose“Sit back, not down” 3m 57s
6. 04 Bird Dog“Reach long, not high” 3m 57s
7. 05 Tree Pose“Root down through the standing foot” 1m 16s
8. 06 Warrior II“Front knee tracks the little-toe side” 1m 16s
9. 07 Triangle Pose“Reach out before you reach down” 1m 16s
10. 08 Low Lunge“Hips forward and down” 1m 16s
11. 09 Kneeling Plank“Hips in line” 1m 16s
12. 10 Knee-Supported Side Plank“Lift the hips” 1m 16s
13. 11 Tree Pose“Root down through the standing foot” 1m 16s
14. 12 Warrior II“Front knee tracks the little-toe side” 1m 16s
15. 13 Triangle Pose“Reach out before you reach down” 1m 16s
16. 14 Low Lunge“Hips forward and down” 1m 16s
17. 15 Kneeling Plank“Hips in line” 1m 16s
18. 16 Knee-Supported Side Plank“Lift the hips” 1m 16s
19. 17 Tree Pose“Root down through the standing foot” 1m 16s
20. 18 Warrior II“Front knee tracks the little-toe side” 1m 16s
21. 19 Triangle Pose“Reach out before you reach down” 1m 16s
22. 20 Low Lunge“Hips forward and down” 1m 16s
23. 21 Kneeling Plank“Hips in line” 1m 28s
24. 22 Child’s Pose“Let the forehead be heavy” 2m 57s
25. 23 Gentle Seated Twist“Inhale tall, exhale turn” 2m 58s
26. Rest
27. 24 Constructive Rest“Let the floor hold you” 4m 30s