balance + Stability flow

1 hour flow with focus on balance, stability, and building core strength

Props needed: 2 Blocks, Bolster

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Class Opening (7 minutes)

  • Seated in Sukhasana 

  • Extended Child’s Pose (Balasana) x3 breaths together to settle in, walk finger tips to right then left for side stretch

  • Table Top Position (on hands and knees)

  • Cat/Cow x 5 rounds of breath

  • Bird/Dog to draw awareness to engaging abdomen for balance

  • Come on to backs 

  • Yogi bicycles to warm up obliques (30 seconds, slow controlled movement from side to side)

  • Pass the block for 1 minute (Extend into Ardha Navasana with block in hands and arms overhead, crunch up with legs straight or bent and place block in between feet or knees, extend into Ardha Navasana again. Repeat, passing block between hands and feet/knees)

General Warm-Up (15 minutes)

  • Adho Mukha Svanasana (Walk dog, bend and straighten the legs, make any gentle warming up movements here. Cue rooting down through hands and feet, external rotation of upper arms, lengthening the spine, engaging calf to shin, firming the quads, inner thighs spin back)

  • Come to top of the mat in Tadasana 

  • Urdhva Hastasana

  • Uttanasana (grab opposite elbows, sway side to side)

  • Ardha Uttanasana (two round Uttanasana to Ardha, lengthening spine and engaging belly)

  • Plank Pose

  • Teach Chaturanga (first with knees), focus on rooting hands down evenly, arms bending to 90, collarbones spread, upper arms firming in, drawing elbows in towards midline, engaging belly

  • Plank to Chaturanga to Plank to AMS x 3

  • Lower all the way to belly

  • Low Cobra x 2

  • Urdhva Mukha Svanasana to Adho Mukha Svanasana

  • Surya Namaskar A x5 rounds to warm body up and connect breath to movement.  Remind students to take breaks when needed (can come down to Balasana at any time to rest)

Standing Poses (15 minutes)

  • Vrksasana x3 breaths with hands to heart, x3 breaths with arms extended to sky, palms facing each other, shoulders drawing away from ears. Both sides

  • Release, reset in Tadasana for a collective breath

  • Vinyasa to Adho Mukha Svanasana

  • Raise right leg high, knee to nose x 3. Cueing drawing of the navel to spine, cat back, lifting shin away from mat

  • Virabhadrasana 2 (give alignment cues while students static hold for 5 breaths)

  • Reverse Warrior

  • Rise to Vira 2

  • Trikkonasana

  • Ardha Chandrasana 

  • Vira 2

  • Windmill hands down, Vinyasa to AMS

  • Sequence on left side

  • AMS to plank
  • Vasisthasana, both sides
  • Vinyasa to top of mat
  • Padahastasana (step feet hip width apart, palms under feet, massage wrists with toes)
  • Utkatasana, hold 5 breaths

  • Surya Namaskar B x 3 rounds (first round with humble warrior, 2 rounds classic)

  • Pavritta Utkatasana

  • Uttanasana
  • Vinyasa to AMS
  • Right leg forward
  • Crescent to Warrior 3 back to Crescent
  • Pyramid pose
  • Vinyasa to AMS to left side
  • Chair to Navasana to Ardha Navasana x 10

Cool Down (12 minutes)

  • Hip opener of choice (single pigeon, double pigeon, figure 4)

  • Bridge pose x 3 (Option for restorative variation or Urdhva Dhanurasana)

  • Supine Matsyendrasana (Easy Twist, both sides)

  • Dandasana

  • Paschimottanasana 

  • Happy Baby

Savasana (6 minutes)

Class Close (5 minutes)