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P-urpose

Standing Balance Yoga Sequence

BalanceVinyasa30 minMixed

A compact flow for practising transitions into balance: each standing flow ends in a one-legged pose that grows naturally out of the pose before it.

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The sequence

≈ 28 min including transitions

01Arrive2 min

  1. 1Easy Seat1:30 min

02Warm up3 min

  1. 2Cat–Cow5 breaths
  2. 3Bird Dog4 breathsRight
  3. 4Bird Dog4 breathsLeft
  4. 5Low Lunge4 breathsRight
  5. 6Low Lunge4 breathsLeft
  6. 7Downward-Facing Dog5 breaths

03Sun salutations× 3 rounds4 min

  1. 8Mountain1 breath
  2. 9Upward Salute1 breath
  3. 10Standing Forward Fold1 breath
  4. 11Halfway Lift1 breath
  5. 12Plank1 breath
  6. 13Four-Limbed Staff1 breath
  7. 14Upward-Facing Dog1 breath
  8. 15Downward-Facing Dog5 breaths
  9. 16Halfway Lift1 breath
  10. 17Standing Forward Fold1 breath
  11. 18Upward Salute1 breath
  12. 19Mountain1 breath

04Balance flows12 min

  1. 20Standing Knee to Chest5 breathsRight
  2. 21Standing Knee to Chest5 breathsLeft
  3. 22High Lunge4 breathsRight
  4. 23Warrior III4 breathsRight
  5. 24Vinyasa4 breaths
  6. 25High Lunge4 breathsLeft
  7. 26Warrior III4 breathsLeft
  8. 27Vinyasa4 breaths
  9. 28Warrior II4 breathsRight
  10. 29Triangle4 breathsRight
  11. 30Half Moon4 breathsRight
  12. 31Vinyasa4 breaths
  13. 32Warrior II4 breathsLeft
  14. 33Triangle4 breathsLeft
  15. 34Half Moon4 breathsLeft
  16. 35Vinyasa4 breaths
  17. 36Tree5 breathsRight
  18. 37Tree5 breathsLeft
  19. 38Eagle4 breathsRight
  20. 39Eagle4 breathsLeft
  21. 40Dancer4 breathsRight
  22. 41Dancer4 breathsLeft

05Cool down4 min

  1. 42Bound Angle6 breaths
  2. 43Head-to-Knee5 breathsRight
  3. 44Head-to-Knee5 breathsLeft
  4. 45Supine Twist5 breathsRight
  5. 46Supine Twist5 breathsLeft
  6. 47Happy Baby5 breaths

06Final rest3 min

  1. 48Final Rest3 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.

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