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StrengthBeginnerHatha

Yoga for Balance

Give balance practice a full hour, revisiting Tree and standing poses before six minutes of supported rest.

5min 10min 15min 20min 30min 45min 60min
Start practice60 min · 30 poses · voice guided ♡ Sign in to save

The shape of this practice

1:00:00 total
  1. Mountain Pose
  2. Standing Side Bend
  3. Chair Pose
  4. Bird Dog
  5. Tree Pose
  6. Warrior II
  7. Triangle Pose
  8. Low Lunge
  9. Kneeling Plank
  10. Knee-Supported Side Plank
  11. Tree Pose
  12. Warrior II
  13. Triangle Pose
  14. Low Lunge
  15. Kneeling Plank
  16. Knee-Supported Side Plank
  17. Tree Pose
  18. Warrior II
  19. Triangle Pose
  20. Low Lunge
  21. Kneeling Plank
  22. Knee-Supported Side Plank
  23. Tree Pose
  24. Warrior II
  25. Triangle Pose
  26. Low Lunge
  27. Kneeling Plank
  28. Child’s Pose
  29. Gentle Seated Twist
  30. Constructive Rest
  • Arrive
  • Move
  • 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. You have a full hour to practise, with familiar poses returning along the way. Keep your attention on how you feel, and take an extra rest whenever you need it. When you reach Constructive Rest, let the floor support you for 6 minutes 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” 5m 18s
  4. Move
  5. 03 Chair Pose“Sit back, not down” 5m 18s
  6. 04 Bird Dog“Reach long, not high” 5m 18s
  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 16s
  24. 22 Knee-Supported Side Plank“Lift the hips” 1m 16s
  25. 23 Tree Pose“Root down through the standing foot” 1m 16s
  26. 24 Warrior II“Front knee tracks the little-toe side” 1m 16s
  27. 25 Triangle Pose“Reach out before you reach down” 1m 16s
  28. 26 Low Lunge“Hips forward and down” 1m 16s
  29. 27 Kneeling Plank“Hips in line” 1m 17s
  30. 28 Child’s Pose“Let the forehead be heavy” 3m 58s
  31. 29 Gentle Seated Twist“Inhale tall, exhale turn” 3m 59s
  32. Rest
  33. 30 Constructive Rest“Let the floor hold you” 6m

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