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. 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. Warm up
2. 01 Mountain Pose“Root down to rise up” 57s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each · 5 rounds 6m 15s
   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. ☀ Sun Salutation B19 movements · one breath each · 2 rounds 3m 50s
   1. Exhale Mountain
   2. Inhale Chair
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Warrior I
   9. Exhale Knees-down lower
   10. Inhale Cobra
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Knees-down lower
   14. Inhale Cobra
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
6. Warm up
7. 04 Standing Side Bend“Up before over” 57s
8. Flow
9. ≈ Ashtanga flow25 poses · 25s each · 3 rounds 31m 15s
   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
   20. Knee-Supported Sid...
   21. Tree Pose
   22. Warrior II
   23. Triangle Pose
   24. Low Lunge
   25. Kneeling Plank
10. Sun Salutation
11. ☀ Sun Salutation B19 movements · one breath each · 4 rounds 7m 40s
    1. Exhale Mountain
    2. Inhale Chair
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Knees-down lower
    6. Inhale Cobra
    7. Exhale Downward-Facing Do...
    8. Inhale Warrior I
    9. Exhale Knees-down lower
    10. Inhale Cobra
    11. Exhale Downward-Facing Do...
    12. Inhale Warrior I
    13. Exhale Knees-down lower
    14. Inhale Cobra
    15. Exhale Downward-Facing Do...
    16. Inhale Step forward
    17. Exhale Forward Fold
    18. Inhale Chair
    19. Exhale Mountain
12. Cool down
13. 07 Child’s Pose“Let the forehead be heavy” 57s
14. 08 Gentle Seated Twist“Inhale tall, exhale turn” 57s
15. Rest
16. 09 Constructive Rest“Let the floor hold you” 7m 12s