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P-urpose

Yoga Sequence for Balance

BalanceHatha45 minMixed

Balance improves with a clear progression. This class wakes the feet and core, then moves from two-footed stability to one-legged poses of increasing challenge, always with a wall or block option.

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The sequence

≈ 45 min including transitions

01Arrive4 min

  1. 1Easy Seat2 min
  2. 2Seated Side Bend4 breathsRight
  3. 3Seated Side Bend4 breathsLeft

02Warm up7 min

  1. 4Cat–Cow6 breaths
  2. 5Bird Dog5 breathsRight
  3. 6Bird Dog5 breathsLeft
  4. 7Low Lunge5 breathsRight
  5. 8Low Lunge5 breathsLeft
  6. 9Downward-Facing Dog5 breaths
  7. 10Ragdoll5 breaths

03Standing poses12 min

  1. 11Mountain4 breaths
  2. 12Mountain with Heel Raise5 breaths
  3. 13Standing Knee to Chest5 breathsRight
  4. 14Standing Knee to Chest5 breathsLeft
  5. 15Warrior I5 breathsRight
  6. 16Warrior I5 breathsLeft
  7. 17Warrior II5 breathsRight
  8. 18Warrior II5 breathsLeft
  9. 19Triangle5 breathsRight
  10. 20Triangle5 breathsLeft
  11. 21Tree6 breathsRight
  12. 22Tree6 breathsLeft

04Balance focus6 min

  1. 23Eagle5 breathsRight
  2. 24Eagle5 breathsLeft
  3. 25Warrior III5 breathsRight
  4. 26Warrior III5 breathsLeft
  5. 27Half Moon5 breathsRight
  6. 28Half Moon5 breathsLeft

05Cool down10 min

  1. 29Bound Angle8 breaths
  2. 30Head-to-Knee8 breathsRight
  3. 31Head-to-Knee8 breathsLeft
  4. 32Reclined Hand-to-Big-Toe6 breathsRight
  5. 33Reclined Hand-to-Big-Toe6 breathsLeft
  6. 34Supine Twist8 breathsRight
  7. 35Supine Twist8 breathsLeft
  8. 36Happy Baby6 breaths

06Final rest5 min

  1. 37Final Rest5 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

Standing Balance Yoga Sequence

BalanceVinyasa30 minMixed

Yoga Sequence for Hamstrings

MobilityHatha45 minMixed

Grounding Yoga Sequence

GroundingHatha60 minMixed

Or build your own hatha class from a purpose.