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. Warm up
2. 01 Mountain Pose“Root down to rise up” 49s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each · 6 rounds 6m 30s
   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. Warm up
6. 03 Standing Side Bend“Up before over” 49s
7. Flow
8. ≈ Vinyasa flow19 poses · 20s each · 4 rounds 25m 20s
   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
   12. Low Lunge
   13. Kneeling Plank
   14. Knee-Supported Sid...
   15. Tree Pose
   16. Warrior II
   17. Triangle Pose
   18. Low Lunge
   19. Kneeling Plank
9. Moon Salutation
10. ☾ Moon Salutation17 movements · one breath each · 3 rounds 4m 30s
    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
11. Cool down
12. 06 Child’s Pose“Let the forehead be heavy” 49s
13. 07 Gentle Seated Twist“Inhale tall, exhale turn” 49s
14. Rest
15. 08 Constructive Rest“Let the floor hold you” 5m 24s