Boost balance and equilibrium, and reduce your risk of fall and injury with this 8-minute yoga flow. Repeat this sequence 2 or 3 times a week to improve muscle tone, flexibility, and reduce stress and anxiety.
BALANCE & EQUILIBRIUM YOGA ESSENTIAL FLOW
1. Mountain pose: 30 seconds. Stand with your feet together, distribute your weight equally between both feet and breathe deeply. Keep your spine long, your body soft and bring your palms together in front of the heart.
2. Chair pose: 30 seconds. Inhale, bring your arms up with the palms facing each other and, as you exhale, bend your knees and sit back.
3. Tree pose: 30 seconds. Return to mountain pose, transfer your weight to the left foot, bend your right knee and place the sole of your right foot against the inner left thigh. Inhale as you raise your arms above your head and press your hands together.
4. Chair pose: 30 seconds. Bring your right foot to the floor and breathe in as you raise your arms. Exhale, bend your knees and sit back.
5. Tree pose: 30 seconds. Return to mountain pose, transfer your weight to the right foot, bend your left knee and place the sole of your left foot against the inner right thigh. Inhale as you raise your arms above your head and press your hands together.
6. Upward salute pose: 30 seconds. Bring your left foot to the floor, inhale, turn your palms out and bring your arms up and overhead. Expand the chest, look up and maintain your neck and head relaxed. Bring your palms together, lengthen the spine and stretch your shoulders and belly.
7. Downward facing dog pose: 30 seconds. Go into plank pose, with your shoulders on top of your wrists and your heels on top of the balls of your feet, and lift your hips up and back.
8. Crescent lunge pose: 30 seconds. Bring your right foot to the front, bend your knee and breathe in as you lift your torso and sweep your arms out to the sides and overhead.
9. Warrior II pose: 30 seconds. Rotate your torso and your left foot to the left and bring the arms up to shoulder height, keeping them parallel to the floor.
10. Warrior III pose: 30 seconds. Return to mountain pose, transfer your weight to the left leg and, as you inhale, lift your arms over your head. Exhale, raise your right leg back and bend at the hips until your upper body is parallel to the floor and in line with your right leg.
11. Standing forward bend pose: 30 seconds. Place both feet on the floor and exhale slowly as you bend from the hip joints and lengthen your torso.
12. Crescent lunge pose: 30 seconds. Lift your torso, bring your left foot to the front, bend your knee and breathe in as you lift your torso and sweep your arms out to the sides and overhead.
13. Warrior II pose: 30 seconds. Rotate your torso and your right foot to the right and bring the arms up to shoulder height.
14. Warrior III pose: 30 seconds. Return to mountain pose, transfer your weight to the right leg and, as you inhale, lift your arms over your head. Exhale, raise your left leg back and bend at the hips.
15. Standing forward bend pose: 30 seconds. Place both feet on the floor and exhale slowly as you bend from the hip joints and lengthen your torso.
16. Child’s pose: 30 seconds. Sit on your heels, lay your torso down and stretch your arms in front of you.
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