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The Ultimate Yoga Sequence for Strength and Balance

Yoga | Yoga for Beginners

If you are looking to fire up your practice, try this ultimate yoga sequence! Designed for practitioners who have a strong foundation of personal practice and solid baseline of strength and balance, this sequence will help you reach a new level. Take breaks whenever you need and modify to your body.

Hello, Sun:

Warm-up with Surya Namaskar A + B

Start with a 10-minute warm-up of Surya Namaskar A (Sun Salutation A; 3-5 rounds) and Surya Namaskar B (Sun Salutation B; 3-5 rounds), land in Tadasana (Mountain Pose)

Core + More:

Flow through a modified Surya Namaskar B with a block

  1. From Tadasana, add a block between the thighs. Sit the hips back and lift the biceps by the ears as you sink into Utkatasana (Chair Pose).  Hold for 3 breaths.
  2. Lower the arms in front of the feet and hop back into Plank Pose. Lift the hips for Adho Mukha Svanasana (Downward-Facing Dog Pose). Move the block from the thighs to in-between the hands. Hold for 5 breaths.

    Warriors of Fun:

    Focus on leg strength and arm balance

  3. From Adho Mukha Svanasana, step a leg forward and pivot the back foot at a 45-degree angle for Virabhadrasana I (Warrior 1). Hold for 3 breaths.
  4. Open the hips and pivot the back foot at a 90-degree angle for Virabhadrasana II  (Warrior 2). Hold for 3 breaths.

    Open the Hips and Fly:

    Focus on effort and surrender

  5. Straighten the front leg and pivot the front foot to face the same direction as the back foot. Hinge at the hips and lower the block between the hands, land in Prasarita Padottanasana A (Wide-Legged Forward Fold – A). Hold for 3 breaths.
  6. Practice an Adho Mukha Vrksasana (Handstand) – variation, with the legs wide. Try to fly as long as possible and lower the legs softly back into Prasarita Padottanasana. Practice 5-10 times before continuing. When ready to move on, pivot into High Lunge with the block nestled gently between the palms.

    Everyday is Leg Day:

    A powerful flow for the major leg muscles

  7. In High Lunge, play with the biceps by the ears and the drishti (gaze) upward between the hands to challenge your balance. Keep the front leg stable and gently lower the back knee to hover over the earth. Repeat the knee taps 3-5 times or hold stable for 3 breaths.
  8. From High Lunge, reach the upper body forward. Take as many steps as needed or as an extra challenge move in one smooth motion into Virabhadrasana III (Warrior 3). Hold 3 breaths before placing the block on the ground under your shoulders.

    Standing on a block you say?

    Play with balance on a block

  9. Step the floating back leg onto the block and stand tall into Vrksasana (Tree Pose). If you feel strong in this pose, move into Utthita Hasta Padangustasana (Hand-to-Big-Toe Pose). Hole for 5 breaths.
  10. Step off the block at the front of your mat and rest. From here, return to Utkatasana and restart at Step 1 to  practice this flow on the other side.

This strength and balance practice can be a fun way to move around your mat. After practicing on both sides, remember to take a well deserved Savasana (Corpse Pose) for a healthy 10-20 minutes. When you find your way back to seated, sit for 5 minutes in a comfortable variations of Padmasana (Lotus Pose) and focus on your breath. Happy Practicing!

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