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Steady Balance

Standing · 57 steps · about 20 min

Tree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

  1. Begin hereMountain8 breaths
  2. Inhale, sweep arms upUpward Salute1 breath
  3. Swan dive forwardStanding Forward Fold1 breath
  4. Inhale, lengthen halfwayHalfway Lift1 breath
  5. Plant hands, jump back to chaturangaChaturanga1 breath
  6. Roll over toes, lift chestUpward-Facing Dog1 breath
  7. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  8. Jump to top of matStanding Forward Fold1 breath
  9. Inhale, lengthen halfwayHalfway Lift1 breath
  10. Exhale, foldStanding Forward Fold1 breath
  11. Rise all the way up, arms upUpward Salute1 breath
  12. Hands to heartMountain2 breaths
  13. Inhale, sweep arms upUpward Salute1 breath
  14. Swan dive forwardStanding Forward Fold1 breath
  15. Inhale, lengthen halfwayHalfway Lift1 breath
  16. Plant hands, jump back to chaturangaChaturanga1 breath
  17. Roll over toes, lift chestUpward-Facing Dog1 breath
  18. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  19. Jump to top of matStanding Forward Fold1 breath
  20. Inhale, lengthen halfwayHalfway Lift1 breath
  21. Exhale, foldStanding Forward Fold1 breath
  22. Rise all the way up, arms upUpward Salute1 breath
  23. Hands to heartMountain2 breaths
  24. Shift onto right foot, draw left foot upTreeRight6 breaths
  25. Extend lifted leg back, tip forwardWarrior IIIRight5 breaths
  26. Open hips to Half MoonHalf MoonRight5 breaths
  27. Square hips downWarrior IIIRight2 breaths
  28. Hands down, fold forward, the back leg risesStanding SplitsRight4 breaths
  29. Lower the leg, feet togetherStanding Forward Fold2 breaths
  30. Roll up to standingMountain3 breaths
  31. Shift onto left foot, draw right foot upTreeLeft6 breaths
  32. Extend lifted leg back, tip forwardWarrior IIILeft5 breaths
  33. Open hips to Half MoonHalf MoonLeft5 breaths
  34. Square hips downWarrior IIILeft2 breaths
  35. Hands down, fold forward, the back leg risesStanding SplitsLeft4 breaths
  36. Lower the leg, feet togetherStanding Forward Fold2 breaths
  37. Roll up to standingMountain3 breaths
  38. Bend knees, sit back, arms upChair3 breaths
  39. Shift onto right foot, wrap the left leg overEagleRight6 breaths
  40. Unwind, balance on the left foot and wrapEagleLeft6 breaths
  41. Unwind to ChairChair2 breaths
  42. Straighten legs, hands to heartMountain3 breaths
  43. Shift onto right foot, catch the left foot behindDancerRight6 breaths
  44. Release, switch to the left footDancerLeft6 breaths
  45. Release the foot downMountain3 breaths
  46. Exhale, fold forwardStanding Forward Fold3 breaths
  47. Bend knees, squat lowGarland3 breaths
  48. Lower hips down to sitEasy Seat2 breaths
  49. Extend legs forwardStaff2 breaths
  50. Bend knees, lean back, lift feetBoat5 breaths
  51. Lower feet, sit tallStaff2 breaths
  52. Bend knees, lean back, lift feetBoat5 breaths
  53. Roll down, hug knees inKnees to Chest3 breaths
  54. Drop knees to the rightSupine TwistRight8 breaths
  55. Knees through center, drop to the leftSupine TwistLeft8 breaths
  56. Bring knees back to centerKnees to Chest3 breaths
  57. Release legs longCorpse Pose25 breaths

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