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If balancing poses are something you want to work on, you have come to the right place! Or if you just love balancing poses, you have also come to the right place!
This is a quick practice you can do every day to play around with your stability, and notice differences from one day to the next. Just get on your mat and try these 7 poses.
Remember that if you fall, it doesn’t matter! Perfection is not the purpose of this practice. But rather to strengthen your ankles, shins, and low body so that you can correct for the wobbles when they happen.
1. Chair Pose – Start standing at the front of your mat. Bring your big toes to touch and keep the heels an inch or two apart. As you bend your knees, sink your hips down. Lengthen your tailbone down, hug in the low belly, and start to rock your weight more in to the heels (maybe even try lifting and wiggling the toes). As you inhale, reach your arms up over head. As you exhale, bring both arms down to the right and twist your torso to this side as well. Keep your knees together and in line, the left knee is likely wanting to pop forward. Inhale the arms back up, exhale bringing arms down and twisting to the left. Do a couple of rounds of this. Return back to neutral, staying in chair pose with the arms lifted up. On an exhale, fold forward, straightening the legs as much or as little as feels good.
2. Easy Twist – From forward fold, bend knees as needed to plant your palms to the ground. Step your left foot back, keeping the knee lifted. Lift the chest up and gaze forward. As you inhale, drop the pelvis down. Leaving the left hand down to the ground, open the right arm up, twisting to the right side. Test your balance as you push down in to the big right toe. Stay nice and firm through your legs. Leaving your arms and chest as they are, see if you can come up on to the fingertips of the left hand. Steady yourself from any wobbles, then lift the fingers all the way off the mat, making your way in to high lunge with a twist. Keep testing yourself by bringing the right hand to the left thigh and reaching your left arm all the way up. Slowly lower the arms down, bringing them together at the heart as you turn to face forward.
3. Tree Pose – Step the left foot forward to meet the right. Shift your weight on to the right leg. Lift your left foot off of the ground and bring it to the inside edge of the right leg (either the ankle, shin or thigh). Feel the right leg pushing back in to the left foot as you hug in to the midline. Find something ahead of you, which is not going to move, and focus on it to help you balance. Engage your core.
4. Warrior 3 – Keep your hands as they are as you float your left knee up in front of you. Squeeze in to the hip flexors to try and lift higher. Slowly start to reach the left leg back, straightening it behind you. Lean your chest forward, only as far as parallel to the ground, not dipping further. Keep your left hip from hiking up, aiming to keep both hips at the same height. Squeeze in to the glutes to lift your left leg higher. After a solid hold here, bend your right knee and lower the left toes back behind you, returning to high lunge. Bringing your hands together to touch.
Take a Vinyasa flow, then walk your feet forward in to a rag-doll fold, and slowly roll up. Start from the beginning, repeating each pose on the other side.
5. Dancer’s Pose – End your flow in downward facing dog, then walk your feet to the middle of the mat. Bringing your hands back to meet your feet. Bend your knees generously as you roll up slowly. Lean your weight in to your right leg. Bend your left knee, and catch hold of the inside edge of your foot. Standing nice and tall, keep hugging the left knee in. Reach your right arm forward, turning the palm to face down. Push and kick your left foot in to the palm, lifting the knee up. Keep the chest elevated and open. Continue kicking the foot up, while keeping the knee from opening up to the side.
6. Eagle Pose – Stay balancing on your right leg as you slowly lower the left leg from dancer’s. Bringing the left leg in front of you, cross the left thigh over the right. Maybe looping your toes back behind you. With your elbows bent in front of you, wrap the left arm underneath the right, binding once or twice. Bend both knees as you sink down deeper.
Unravel and shake out the legs before repeating 5 and 6 on the other side.
7. Laying Spinal Twist – Take a seat on your mat, and then lower all the way down to lay on your back. Hug the knees in to the belly, maybe rocking side to side to massage your low back. Open your arms out to a T, melting the shoulders down to the ground. Shift your hips over to the right, and then lower both knees to the left. Take a few breaths here. Checking in that your right shoulder is grounding down. Switch sides. Then make your way in to Savasana for a few moments, giving yourself some rest and a chance to check in with the body after your practice.
Prefer to listen to cues as you practice? Press play on the video below.
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Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.