Yoga For Balance : 15 Minutes x 15 Days! | Abi Carver | Skillshare

Yoga For Balance : 15 Minutes x 15 Days!

Abi Carver, Yoga For Peak Performance

Yoga For Balance : 15 Minutes x 15 Days!

Abi Carver, Yoga For Peak Performance

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16 Lessons (3h 48m)
    • 1. Join The Class!

      3:20
    • 2. Balancing Foundations

      15:00
    • 3. Core Stability

      15:00
    • 4. Body Control

      15:00
    • 5. Neuromuscular Coordination

      15:00
    • 6. Correct Alignment

      15:00
    • 7. Balance Training

      15:00
    • 8. Meditative Balance

      15:00
    • 9. Balance Rotations

      15:00
    • 10. Transitional Balance

      15:00
    • 11. Joint Strength

      15:00
    • 12. Balance Skills

      15:00
    • 13. Stabilisation

      15:00
    • 14. Mental Efficiency

      15:00
    • 15. Agility

      15:00
    • 16. Eyes Closed

      15:00
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About This Class

Do you struggle with your balance? Are you looking to take your yoga to the next level? Do you want to incorporate fun and challenging, bitesize yoga sessions into your day?

In this 15-day online yoga course, world-renowned yoga instructor, founder of Yoga 15, and athlete Abi Carver, teaches you the poses and sequences you need to improve your balance and body awareness skills.

In yoga, we train balance with one-legged standing poses, arm balances and advanced twists. We hold these postures for 2-3 breaths each and sequence them together into dynamic flows. In this course, you'll learn them all, so that you too can be a Balancing Master!!

The benefits of balance training:

Our daily lives are increasingly complex, and training balance can help in many ways beyond the physical. Studies have shown that balance training can lead to benefits for your brain as well!

  • Balance training strengthens networks in the brain that control mental efficiency, improving concentration, focus and alertness.

  • Enhances coordination, body control and agility by speeding up neuromuscular communication.

  • Improves the ability of the muscles to react quickly and precisely.

  • Improves the integration of sensorimotor control from visual, proprioceptive, vestibular, and motor inputs.

  • Demands full concentration and the dropping of extraneous thoughts, which quiets the mind.

  • Requires determination and perseverance, which builds mental resilience.

Advantages of training balance with yoga:

  • Yoga offers a variety of complex movements and poses to incorporate into your balance training.

  • In yoga, we practice static-hold as well as dynamic-flow balance sequences.

  • Practicing barefoot enhances the effectiveness of the mechanoreceptors in your feet. These mechanoreceptors pick up subtle sensations as your balance shifts, making your movements more accurate and precise.

  • In yoga, we practice drishti or ‘focused gaze’ in balance poses. Using the drishti, much like the breath, enhances concentration and focus.

  • Practicing balancing sequences increases your confidence to try more difficult poses and take on new challenges.

Testimonials 

“Really like this course, I can feel how I ve improved on balance! It’s not my first with Abi and I love her lessons! Totally recommend it” Lucía Pérez De La Rubia

“Skill of the instructor, thought that went into ho to shoot the videos & the clarity of the narration are all superior to most other available yoga/Pilates courses” Murray Hofmeyr Craib

“This was my first yoga course and Abi made the experience so delightful that I enrolled at all the other courses she delivers. I always read the handouts carefully and find them very helpful.” Khadija Jafarova

"Me gusto mucho, empieza fácil y le va subiendo de intensidad, en general muy muy bueno. I like it so much, In the begin it was easy, but it continues growing in difficult." N Cárdenas

"Another amazing course by Abi. Having completed the other yoga courses in the series, the balance challenge is the most difficult. I'm seeing improvements in my strength and balance as I move through the course. I can't wait to go back and restart the course to continuously push my body. Highly recommend this to beginners. I like Abi's approach to teaching yoga, with simple names for the poses and emphasis on the muscles you're working on, no frills. Keep up with the excellent, excellent work Abi!" Adelyn

"This was my first yoga course and Abi made the experience so delightful that I enrolled at all the other courses she delivers. I always read the handouts carefully and find them very helpful. HOW TO CREATE A YOGA HABIT is not only about yoga but any other habit we wish to develop in us. The instructions are very clear and the pace of the lessons are just right to feel challenged and at the same time enjoy the new movements and become stronger, more flexible, and more relaxed. I've recommended it to all my friends." Khadija Jafarova

Meet Your Teacher

Teacher Profile Image

Abi Carver

Yoga For Peak Performance

Teacher

I am a two-time Yoga Alliance Certified Yoga Instructor and NASM Certified Personal Trainer. 

I was born in England but now travel all over the world learning cutting-edge exercise, nutrition and health techniques to share with my online community. 

I combine my personal training experience with a deep love of yoga to create a unique style that focuses on optimising both the physical and mental aspects of the practice. I believe that yoga can teach us how to improve our balance, flexibility, mobility, strength and relaxation skills as well as fine-tuning our mental focus and relieving stress and pain. 

My mission is to bring a new simple, clear and efficient style of yoga to busy men and women—to seri... See full profile

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Transcripts

1. Join The Class!: In the balanced series will progress through increasingly more difficult sequences to challenge or stability and develop your yoga skills, balances and integral part of almost every physical activity and sport that we do, even if we don't realize it. Which is why consistent balanced training is crucial for optimal health and performance. My name is Abby Carver and I'm the founder and instructor of yoga 15. I'm a two time yoga alliance certified yoga teacher and National Academy of sports medicine qualified personal trainer. I'm trained in hatha, yoga and tai flow, and I'm lucky enough to train and advise some of the world's elite performance, including international football stars, leading philosophers, authors, rockstars and extreme sports athletes, alongside tens of thousands of students across my website, we're going 15.com and other platforms. This course is based on the tried and true principles of yoga 15. A comprehensive non Spiritual program of yoga videos are designed to accelerate your performance and support your recovery. What makes this style of yoga difference is that it's not only about what you accomplish in your practice, but also about what your practice can help you to accomplish in other areas of your life. I've passed me seeing the immense power of yoga to support active men and women in their high pressure lifestyles. It's my mission to make this practice accessible to athletic motivated individuals who don't have the time to join an expensive yoga studio or commit to one hour weekly yoga classes. I believe that the wide ranging benefits of yoga can be effectively access through short, consistent daily sessions. When the objectives of the student and the content of the class a perfectly aligned. In this course, you'll practice for 15 minutes a day on just one aspect at a time. We might look at stretching your cards and hamstrings or opening up your hips. Alternatively, we could focus on a skill like balance, cause drank, focus or concentration. You'll find that each of the yoga 15 videos is highly specific and gives you a clear objective at the outset. This is quite a radical approach in yoga, where classes are typically given generic titles like half a flow or vanessa, which don't give away much information about this style content or what you can achieve with your time. 15 minutes is a chunk of time that I have found can easily be arranged around your schedule. Whether you choose to practice before or afterwards, or if you're lucky enough to be able to break up your working day. All of us can find 15 minutes a day to allocate to body and mind maintenance. As productivity guru Tim Ferriss, Toyotas. It's the small things done consistently that are the big things. 2. Balancing Foundations: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, draw your shoulders back and look straight ahead. Allow your arms to fall naturally by your sides. Palms face inwards, fingers off. Gently engage your abs and lengthen all the way from the soles of your feet up to the top of your head. Violence your weight evenly to create a firm foundation. Relax your jaw and the muscles in your face. Close your eyes in the violence. Siri's will progress through increasingly more difficult sequences to challenge your stability and develop your yoga skills. Balance is an integral part of almost every physical activity and sport that we do, even if we don't realize it. Which is why consistent violence training is crucial for optimal health and performance. First, bring your attention to your breath. Seal your lips as we take a few deep breaths in and out through the nose. Inhale for the count of four one to three. Four. Exhale to three for feel the breath moving into your body to day for and out of your body to three for Allow your belly in test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out the nose throughout the sequence. Open your eyes. You can bring your feet together. Will keep them hip with the part for more stability. Look straight ahead at a pointer I line that isn't moving to help you with your balance. Take a deep breath in and slowly circle your arms out and up as you come up onto tip Terry's Bring your palms together, xolo your hands but down by your sides. Bring your heels to the mat. Inhale. Circle your arms out and up. Come up to tip tears. Reach up. Exhale lower your hands back down by your sides. Bring your heels to the map. Last time inhales it your arms out. End up, come up to tiptoe. Stretch up Excel Oh, your hands But down by your sides. Bring your heels to the map. Let's come into our first balancing posture tree pose. Shift your weight into your left foot and bring your right foot to your ankle, lower leg or inner thigh. It's crucial that your foot rests either above or below your knee. As your knee is not designed to bend laterally, inhale. Sweep your arms out, end up overhead. Exhale, relax your shoulders and reach up to your fingertips. Try to stay in the pose for a few breaths. Press your left foot family into the mat, engage your core. Relax the muscles in your face and reach out. Don't worry. If you fall over, just try to recover your balance and come back into the post. Take one more deep breath in reach up. Exhale, release the pose and bring your right foot back to the mat. Shift your weight into your right foot and bring your left foot to your ankle. Lower leg. Go in a thigh. Inhale super arms out. End up overhead. Exhale, Reach up. Present to your right foot length in your spine. Relax your shoulders and reach up. Maybe even bring your palms together. Try to stay as still as you can, but don't worry if you lose your balance and have to come back into the pose a few times. Breathe in and out through your nose. Take one more deep breath in reach up eggs are released the pose and bring your left foot back to the mat. Inhale, Circle your arms out. End up. Look up. Exhale Swan, Dive down with a straight spine, leaving with your chest. Bend your knees, Drop your head and bring your fingertips to the mat in her Look up. Draw your shoulders back. Exhale, Step your left foot back to runner's lunge. Bring your palms flat to the mat in house people, Right hand up to this guy. Look up, Excel. Bring your right. Turn down and walk your hands to the back of the mat for side lunge. Inhale, flex your right foot. Exhale. Walk your hands to the top of your mat and come up to fingertips in how Press back to your left here, then look up, exhales Step back to plank in her. Lift your right foot off the mat. Exhale, lift your hips up to three leg downward dog. Point your toes and open up your hips to the right in how joy or top it back. Exhale, step your right foot there. No left foot in between your hands and look up Excel. Fold in how micro bend your knees. Look up, sweep your arms out, End up, come up exhale but your hands back down by your sides in house If your arms that end up, reach up exile Swan, Dive down into forward Fold Benjani's Drop your head and bring your fingertips to the mat in her Look up stretchers, find forward Exhale, Step your right foot back this time, Bring your palms flat to the mat. Inhale super left and up to this guy. Reach up. Exhale Bring your left hand down and walk your hands to the back of the math for side. Lunge in how flexor left foot Excel. Walk your hands to the top of your mat to come up to your fingertips in how press back through your right heel. Look up! Excels that back to blank in how Lift your left foot off the mat. Exhale, lift your hips up to three leg downward dog. Point your toes and open up your hips to the left in how joy or top it back. Exhale, step your left foot than your right foot in between your hands and look up. Exhale, fold Inhale micro, Bend your knees. Look up, soup your arms out. End up, come up exhale. Bring your hands back down by your sides. Inhale, See if your arms out, end up, look up. Excels one. Dive down into forward fold in her Look up. Stretch your spine forward. Exhale. Step your left foot, then your right foot back to downward dog. Inhale. Bring your left foot towards the middle of your mat. Soup your right leg up to this guy and pointing your toes. Excel Benjani and drop your right foot back. Allow your hips to fall open in how Press into your palms. Exhale, step your right foot in between your hands in how sink your hips exhale. Lift your left foot off the mat and walk your fingertips forward into modified warrior. Three. Flex your back foot, level your hips and take smooth and even breaths in and out through the nose. You can bend your right knee as much as you need to to ensure your hips are square. With the man last inhale, Draw your shoulders back, exhales that back to downward dog in hell. Row forward into blank exhale. Drop to your knees and there were all the way down to the mat. Inhale press into your palms and come up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips but towards your heels. Tuck your toes and lift up into downward dog in how Bring your right foot towards the middle of your mat. Super left leg up to this guy and point your toes. Exhale Benjani and drop your left foot back. Allow your hips to fall open in how Press into your palms. Exhale, step your left foot in between your hands. Inhale, drop your hips. Exhale, lift your right foot off the mat and come up into Warrior three. Walk your hands forward, flex your back foot, level your hips and try to find your balance. Bend your left me as much as you need to to square your hips with a mutt. Stay here for a few breaths. Last inhale stretchers. Buying forward excels that back to downward dog Inhale row forward into blank. Exhale, drop to your knees and lower all the way down to the mat in how come up into cobra. Look up. Exhale lower back down. Press your hips back, tuck your toes and lift up into downward dog Inhale. Bring your left foot towards the middle of your mat and sweep your right leg up to the sky . Exhale, step your right foot in between your hands. Inhale, sink your hips. Exile, lift your left foot off the mat and walk your fingertips forward into warrior. Three. Inhale. Extend your spine forward. Exhale. Bring your arms back beside you in airplane. Reached back through your fingertips. Press through your left heel and level your hips with the mat. Hold the post still for a few breaths, keeping your eyes fixed on a point that isn't moving on the ground to help you keep your balance. Take one more deep breath in excel. Carefully step back to downward dog in how well forward into plank. Exhale, Drop to your knees and lower all the way down to the mat in how come up into cobra xar lower back down. Press your hips back, tuck your toes and lift up into downward dog. Inhale. Bring your right foot towards the middle of your mat and sweep your left leg up to this guy . Exhale, step your left foot in between your hands in how drop your hips exhale. Lift your right foot off the mat and spring up into Warrior three in How joy Your Shoulders Back Exhale, Bring her arms back. Besides, you an airplane, Reach back through your fingertips, flex your back foot and square your hips with the money. Try to stay as still as you can for a few more breaths. Take one more deep breath in Exhale carefully step back to downward dog in how Benjani's structures fine. Exhale dropped down onto all fours. Sweet both feet to the left. Sit back and come to the middle of your mat with your feet hip width apart in house it up Tool. Exhale lower slowly down to the month. Hug your knees into your chest and rock gently from side to side. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's finish today. Sequence with a calming bodies. GAM Meditation. Bring your attention to your left foot. Scan your left leg from your foot T o cough to the back of your knee, all the way up to your hip. Bring awareness to your right fit. Scan from your foot T o cough to the back of your knee all the way up to your hit. Bring your attention to your belly. Fill your breath, moving in and out. Scandal the way down your left arm from your shoulder to your elbow to your fingertips. Scan all the way down the length of your right arm from your shoulder to your elbow to your fingertips. Relax your jaw tongue cheeks, and I allow any tension in your body to slip away and your mind to rest and become quiet. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 3. Core Stability: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose, lift your chest, drop your shoulders back and look straight ahead. Let your arms for by your sides palms face inwards, fingers soft. Certainly engage your core muscles and lengthen all the way from the soles of your feet up to the crown of your head. Balance your weight evenly from front to back and side to side. Relax your jaw and the muscles in your face. Close your eyes. Balance training is one of the most effective ways to build deep core stability in the abs , lower back hips and pelvic floor. A strong core improves posture, minimizes injury, alleviates back pain and enhances athletic performance. Syria lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly ingest, arise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out the nose throughout the sequence. Open your eyes. You can bring your feet together will keep them hip with the part for more stability. Take a deep breath in circle your arms out and up. Look up. Exhale Swan. Dive down with a straight spine, leaving with your chest. Bend your knees, drop your head and bring your fingertips to the map. Inhale. Look up stretchers. Find forward excels. Step your left foot back, drop your knee and release your back foot in low lunge inhales. It could arms out, end up. Bring your palms together. Excel. Bring your left hand to your front knee and dick over your right shoulder. Inhale, pick up your back foot and hold it with your right hand. Exhale town to face forwards and pull your heel in towards your sacrum. Look straight ahead. Relax your shoulders and try to hold the post completely still for a few breaths. Last breath In Excel. Release the pose and bring your hands back to the map. Inhale, tuck your back toes and step your right foot back to Plank Excel. Drop to your knees and Lowell the way down to the mat. Inhale, interlace your hands behind your back and lift your chest in snake close. Exhale, Draw your shoulders back in how? Lift your chest and look up. Exhale. Release the pose. Bring your hands to the mark. Press your hips back, tuck your toes and lift up into downward dog. Press into your palms and bend your knees as much as you need to to fully stretch out your spine. Inhale step your left foot forward for low lunge on the other side. Excel, drop your right knee and release your back foot. Inhale, Sweep your arms out, end up, look up to your thumbs. Exhale Bring your right town to a front knee and look over your left shoulder. Inhale, pick up your right foot and hold it with your left hand. Exile, Look straight ahead and pull your here. Lend towards you. Draw your shoulders back and try to maintain your balance for a few breaths. Take one more deep breath in Excel. Release the pose and bring your hands back to the map. Inhale, tuck your back toe. Step your right foot in between your hands and look up. Exhale, Fold in her look up. See if your arms out end up. Come up. Exhale. Bring your hands back down by your sides. Inhales If your arms out End up, reach up Exhale swan Dive down into forward fold in her Look up Draw your shoulders back Exhale step back to all fours in the middle of your mat Inhale, Reach your right down forward and your left foot back Excel Bring your right elbow t ony and round your back Inhale, Reach your hand forward Impress your hill back Flex your left foot Excel Bring on Elba T ony and round your back in how Reach forward excel. Bring your need to your nose last time Inhale reach forward Exhale. Take hold of your left ankle with your right hand in 100 tiger. Inhale are just fine and look up Excel Release the pose for the other side. Inhale, Reach your left hand forward on your right foot back Exhale. Bring your left elbow t ony and round your back in her reach Forward. Flex your right foot Excel, Bring on Elba T ony and round your back in how Reach forward excel. Bring your need to your nose last time in how reach forward Exhale. Take hold of your right ankle with your left hand and hold one handed tiger in her art your back and look up. Exhale. Release the pose in how Walk your hands forward a few inches. Exhale, tuck your toes and lift your hips up into downward dog. Let's continue to challenge our balance with revolved downward dog. Bring your left palm to the center of your mat. Inhale reach back to take hold of your left ankle. With your right hand exhale. Look up, inhale. Press firmly into your left hand and stay here for a few breaths. Inhale twist a little deeper. Exhale. Come back to downward dog. Bring your right palm to the center of your mat. Inhale, take hold of your right ankle. Exhale. Look up in how deep in the twist exhale. Come back to downward dog in how row forward into plank exhales with your left hand up to this guy stuck your feet and come into side plank on your right hand in how? Reach up through your fingertips. Exhale, hold the post. Still, take one more deep breath in Exhale, Come back to plank and push back to downward dog Inhale row forward into plank Exile. Come into side plank on your left hand. Last breath in Exhale come back to plank. Drop to your knees and there were all the way down to the mat. Inhale interlace your hands behind your back and lift your chest in snake pose. Exhale. Draw your shoulders back in how? Lift your chest and look up. Exhale. Release the pose. Bring your hands to the map. Press your hips back, tuck your tears and lift up into downward dog for the next exercise. The trains both stability and course string. Try to focus on maintaining complete control throughout the sequence. This requires concentration, muscular strength and good balance in hell. Bring your left foot towards the middle of your mat. Sweep your right leg up to this guy. Excel. Bring your knee to touch your nose. Lift your hips up. Inhale, sweep your leg back up. Excel, bring a need to your right Triceps in hell. Soup your leg Back up. Exhale, bring. You need your left triceps. Inhale soup, your leg back up and again exhale. Bring your knee to touch your nose. Lift your hips up. Inhale soup. You're like back up Excel. Bring you need to your right triceps. In health, you could like back up exile, bring you need to Your left triceps inhales it could leg back up Excel, Bring go right foot Back to the mat for the other side in hell Soup your left leg up to this guy Excel Bring your need to touch your nose Lift your hips up in house If your leg back up Excel bring your need Your left triceps in house you could like back up Exhale, bring you need to your right triceps in hell Sleep your leg Back up Excel Bring your need to touch your nose Lift your hips up Inhales it Go leg back up Exhale Bring a need to your left Dries up in how soup your leg Back up Exhale biryani to your right triceps in house If you're like back up exile, bring your left foot back to the month in how press into your palms Stretch was fine Exhales that your right foot in between your hands Drop your left knee and release your back foot in house Sweep your arms out and up into lace your fingers index and middle fingers Point up Exhale Bend to the right in how Come back to center Stretch up, Exhale bend to the left Inhale. Come back to center. Reach up. Exhale Bring your hands back down to the mat, took your back toes and lift up into downward dog in hell. Come forward into plank Excel. Rock onto the tops of your toes and they were halfway down. Inhale. Come through to cobra or upward facing dog Excel. Roll over your Terry's into downward dog in how Press into your palms. Exhales that your left foot in between your hands Drop your right knee and release your back foot in hell. Super arms out and up into lace your fingers index and middle fingers point up. Exhale bend to the left. Try to keep your balance in how come back to center. Reach up. Exhale bend to the right. Inhale. Come back to center. Reach up. Exhale. Bring your hands back down to the mat, tuck your back toes and lift up into downward dog. Take a deep breath in excel dropped down onto all fours. Sweet both feet to the left. Sit back and bring yourself to the middle of your marked with your feet together for our last balancing core strength inner boat pose. The key with this poses to keep your back straight. Hold onto the backs of your thighs. Lean back slightly, lift your chest, pick up your feet and balance on your sitting bones. Bring your toes upto I line and stay here for a few breaths. Try not to let your background by keeping your chest lifted. If you have your balance, you can let go of the backs of your legs. Lean back. Draw your shoulders together and lift your chest. Stay here for a few more breaths. You can place your fingertips on the floor if you need to. For stability, lift your chest, lean back and engage your core. Take one more deep breath in excel. Bring your feet back to the mat in house. It's up. Tool. Excel gently lower your upper body down to the mat, using your core muscles to control your descent. How your knees into your chest and gently rock from side to side. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mapped and full open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Little the muscles in your body soften and relax. Bring your awareness toward the places where your body is in contact with the map to your heels, scarves and the backs of your thighs to your sacrum. Upper back shoulders, elbows, forums, fingers, knuckles and the cover the back of your head. Become aware of your whole body and of your breath moving in and out. Allow any tension in your body to slip away and your mind to rest and become quiet when you already rolled onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 4. Body Control: stand at the top of your match with your feet. Tip with the part toes pointing forward in mountain pose. Roll your shoulders up, back and down. Broaden across your collarbones and look straight ahead. Let your arms for by your sides palms face inwards. Finger soft. Gently engage your abdominal muscles. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Relax your jaw cheeks and that attention across your forehead. Close your eyes. Your two main objectives in the balance Siris are to try to stay as still as you can in the poses and to try to make the transitions between postures a smooth as possible. This requires focus on a high level of body control. If you lose your balance, don't be discouraged, but do always try to get back into the post. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out the nose throughout the sequence. Open your eyes. You can bring your feet together will keep them hip width apart. If that feels more comfortable, take a deep breath in and circle your arms out and up. Look up. Reach up and touch your palms together. Excel Swan. Dive down with a straight spine. Bend your knees, drop your head and bring your fingertips to the map in her look up stretches. Buying forward. Exhale, Step your left foot back to runner's lunge in house soup, your arms forward and up into Highland. Exhale, sink into the pose in how reach up through your finger ticks. Exhale. Bring your hands back down to the mat and step back to downward dog. Press into your palms and bend your knees as much as you need to to fully extend your spine in how Row forward into plank. Exhale dropped your knees. Pin your elbows, your sides and noel the way down to the mat in how Press into your palms and lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift your hips up into downward dog. Inhale. Press into your palms. Draw your hips back. Exhale, step your left foot in between your hands. Inhale sweep your arms back can come up to flying. Lund calms Face up. Excel. Hold the Paris still in her Look up. Exhale, Lift your right foot to bring your fingertips to the mat and come into warrior three. Flex your back foot and bend your left knee as much as you need to to square your hips with the man in how Draw your shoulders back, compressed back through your right heel. Exhale, relax into the pose. Take one more deep breath in Exhale. Bend your left knee. Come up to standing and hug your Write me into your test in how Relax your shoulders. Excel. Release your right foot to the map. Inhale soup. Your arms that end up, reach up, exhales one. Dive down into forward fold in her look up. Draw your shoulders back, excels that pure right foot back this time to run his lunge. Inhale. Sweep your arms forward and up into high lunge. Exhale, Drop your hips in how reach up to your fingertips. Exhale bring your hands back down to the month and step back to downward dog in how. Row forward into plank. Exhale, Drop to your knees and lower all the way down to the mat in how Lift up into cobra Excel lower back down. Press your hips back, tuck your toes and lift your hips up into downward dog. Inhale. Press evenly into brave palms. Exhale, Step your right foot in between your hands. Inhale, sweep your arms back and come into flying. Lunge palms. Face up exiles. Thank your hips in how reach back to your fingertips. Exhale, lift your left foot. Bring your fingertips to the ground and come into Warrior three. Flex your back foot and bend your right knee as much as you need to to bring your hips square with the map in how Press back to your left heel and stretchers bind forward. Exhale, find your balance. Take one more deep breath in Exhale. Bend your right knee. Come up to standing and hug your left knee into your chest in how Draw your shoulders back . Exhale, Release your left foot to the mat. Let's come into one leg. Chapo's Bring your palms together at your chest in her lift your right knee up to hip height and pressed down into awful corners of your left foot. Excel, cross your right ankle above your left knee and flex your right foot in house. Direct your arms forward as you bend your left knee. Exhale, Reach your hits back. Bring your arms up alongside your ears and reach to your fingertips. Fix your gaze on a point in front of you that isn't moving and stay here for a few breaths in how sink your hips excel, Come up to standing. Release your right foot and bring your hands back down by your sides. Let's do that on the other side. Press your palms together at your chest in her lift your left knee up to hip hype. I'm press down firmly into your right foot. Excel, cross your left ankle above your right knee and flex your left foot in how stretch your arms forward is. You bend your right knee, exhale. Reach your hits back. Bring your arms up alongside your ears and relax your shoulders. Find a point in front of you to focus on and hold. The pose is still is you can for a few breaths in how reached through your fingertips. Exhale, Come up to standing. Release your left foot and bring your hands back down by your sides in how bend your knees and sweep your hands back. Excel. Bring your hands forward and up into Chapo's in How reached through your fingertips. Exhale stand up in swan. Dive down into forward fold. Inhale look up. Extend your spine forward. Exhale, step your left foot back to runner's lunge in house soup, your arms forward and up into high lunge. Exhale. Bring your hands back down to the mat and step back to downward dog. Inhale. Press firmly into your palms. Draw your hips back. Excel. Step your left foot in between your hands. Turn your right till down and circle your arms up into Warrior two. Line up your front teal with the middle of your back foot and look straight ahead. Inhale, straighten your front leg and circle both hands up to this guy. Exhale, bring your left hand down and reach your right hand up as you open up into triangle pose. You can take hold of your shin ankle or bring your hand to the mat in her Look up to your thumb. Exhale, Draw your right tip back. Take one more deep breath in Excel. Bend your left knee. Bring your left forearm to a left thigh and circle your right hand down and across your body into extended side angle. Pose in how reached through your fingertips X help in your hands to the mat on either side of your front foot. Walk your fingertips forward and lift your right foot up into Warrior three in how press back through your right tail and draw your shoulders back. Exhale tried to lift your fingers a few inches off the math and hold the post. Still, take one more deep breath in Exhale. Bend your left knee, come up to standing and hug your right knee into your chest in how Relax your shoulders. Excel. Release your right foot to bring your arms by your sides in how bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in how sink your hips exhale. Stand up and swan dive down into forward fold in her look up. Draw your shoulders back. Excels that feel right foot back this time. Inhale, Sweep your arms forward and up into high lunge. Exhale, Bring your hands back down to the match and step back to downward dog in how? Present your palms. Lengthen your spine. Exhale, step your right foot in between your hands. Turn your back, kill down and circle your arms up into warrior two. Line up your front to deal with the middle of your back foot in house. Straighten your front leg and circle both hands up to the sky. Exhale, bring your right. Turn down and reach your left hand up as you open into triangle. Take hold of your shin ankle or bring your hand to the mark in her look up to your fingertips. Exhale, joy your shoulder back. Take one more deep breath in Exhale. Bend your right knee. Bring your right forearm to your right thigh and circle your left hand down and across your body into extended side angle. Inhale, reach through your fingertips. Excel, bring your hands to the mat. What? Your fingertips Forward and lift your right foot up into Warrior three in how press but through your left heel and extend your spine forward Excel. Try to lift your fingers a few inches off the mat and hold the post steady. Take one more deep breath in Exhale. Bend your right knee. Come up to standing and hug your left knee into your chest in how joy your shoulders back. Exhale. Release your left foot and bring your hands by your side. Bring your feet. Tip. With the pot, inhale. Sweep your arms out, end up, look up, exhales one. Dive down into forward fold. He'll tell your feet to the edges of your mat Benjani's and come down into a squat. Bring your upper body and between your thighs and touch your palms together in how lengthen your spine. Exhale. Press your triceps against the insides of your knees to open up your hips. If you have tied to kill these tendons and your heels, don't touch the ground. That's okay. Stay upon your tears with your heels lifted. Bring your hands behind you. Sit back in the middle of your mat in how stretch out your legs and point your toes. Exhale lower your upper body down to the mat for final resting. Pose that your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Allow your body to become heavy as you sink into the matter. Joy or awareness to the sensations in old temp. Tres to the sensations in your feet, ankles, lower legs, knees, thighs and hips. Bring your attention to your belly breathing in and out onto your chest, rising and falling. Feel the sensations in your fingers. Hands ums, shoulders, neck, face on, tagged. Finally become aware of your whole body. Allow any tension in your body to slip away and your mind to rest and become quiet when you are ready. Problem to your right side. And Jenny, bring yourself up to sitting now. You could move back into your day. 5. Neuromuscular Coordination: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Troyer showed his back this Georgian and look straight ahead. Allow your arms before naturally by your sides. On balance your weight evenly between both feet. To create proper alignment. Gente engage your abs and lengthen all the way up your spine and neck. Release any tension in your jaw and relax the muscles in your face. Close your eyes. One of the benefits of practicing balancing poses is that it enhances neuro muscular coordination. The ability of the never system to communicate more efficiently with your muscles. This results in faster reaction speeds, better coordination and higher overall performance. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your bellion chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together will keep them hip width apart for more stability. Look straight ahead at the point. I line that isn't moving to help you. Keep your balance. Take a deep breath in and slowly circle your arms out and up as you come up onto tiptoes. Bring your palms together. Exhale, lower your hands but down by your sides. Bring your heels to the map in house. Circle your arms at end up. Come up to tiptoes. Reach up. Excel. Lower your hands back down by your sides. Bring your heels to the mark last time inhales. If your arms out and up, come up to tip Terry, stretch up. Exhale lower your hands back down by your sides. Bring your heels to the mat. Let's come into bended tree pose. Shift your weight into your left foot and bring your right foot to your ankle, lower leg or inner thigh anywhere above or below your knee. Focus on a point in front of you that isn't moving and rest your right towns on your knee. Inhale, lift your left arm up. Exhale bend to the right in how reach to your fingertips. Exhale, hold the poses did as you can. Take one more deep breath in reach up and over Exhale, bring your left hand down and release your right foot to the mat. Shift your weight into your right foot and bring her left foot to your ankle, lower leg or inner thigh. Fix your gaze on a point in front of you and rest your left hand on your knee. Inhale, lift your right arm up. Exhale bend to the left in how reached through your fingertips. Exhale, relax your shoulders and hold the post. L take one more deep breath in reach up and over Exhale Bring your right town down and release your foot to the mat Inhales If your arms out, end up, look up Excel Swan, Dive down into forward fold. Bend your knees, drop your head and bring your fingertips to the man in how look up, joy your shoulders back. Exhale, step your left foot, then your right foot back to downward dog in hell. Row forward into plank exile. Shift your weight onto your right town. Bring your left hand your hip and come into side plank. Inhale. Lift your left hand up to this guy. Reach up to your fingertips. Exhale, stay here or bring your left foot to your inner right thigh and lift your left hand up and over in a variation of tree pose. Stay here for a few breaths. Last inhale. Lift your hips up. X our release your foot to bring your left. Turn down to the mat and lift your hips up into downward dog Inhale row forward into plank Excel. Shift your weight onto your left hand in how reach up through your fingertips. Exhale, stay here or bring your right foot to your inner thigh and lift your top hand up and over. Hold the pose. Last breath in. Lift your hips up. Exhale, release your foot. Bring your right town down to the mat and lift your hips up into downward dog in how look up to your hands, Bend your knees, exhale, step or jump your feet in between your hands and look up. Unfold in how micro Bend your knees, Look up, soup your arms out. End up, come up excel. Bring your hands back down by your sides. Shift your weight into your left foot and bring your right foot to your ankle, lower leg or inner thigh. Inhale. Sweep your arms out and up. Take hold of your left dressed with your right hand. Reach up. Exhale bend to the right. Inhale, Come back to center. Take hold of your right wrist. Stretch up. Exhale bend to the left in how? Come back to center. Bring your palms together and reach up. Exhale, bring your hands back down by your sides and release your right foot to the mat. Shift your weight into your right foot to bring your left foot to your ankle, lower leg or in the thigh. Inhale. Sweep your arms out and up. Take hold of your right wrist with your left hand. Stretch up. Exhale bend to the left. Inhale, Come back to center. Take hold of your left wrist. Reach up. Exhale bend to the right in how Come back to center. Bring your palms together. Stretch up excel. Bring your hands back down by your sides and release your left foot to the mat in house. If your arms out, end up, look up, exhales one. Dive down into forward fold in her look up. Stretch your spine forward exhales that your left foot, then your right foot back to downward dog in how bring your left foot towards the middle of your mat Soup your right leg up to this guy and point your toes. Excel Benjani and drop your right foot back. Allow your hips to fall open in how present your palms. Exile. Step your right foot in between your hands in how sink your hips exhale. Lift her left foot off the mat and walk your fingertips forward into modified warrior. Three. Flex your back foot, level your hips and take smooth and even breaths in and out through the nose. You can bend your right knee as much as you need to to ensure your hips are square with the mat. Last inhale. Draw your shoulders back excels step back to downward dog Inhale row forward into plank. Exhale, drop to your knees and low all the way down to the mat in how press into your palms and come up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog in helping your right foot towards the middle of your mat. Super left leg up to this guy and point your toes. Excel Benjani and drop your left foot back. Allow your hips to fall open in how Press into your palms excels that your left foot in between your hands in how drop your hips eggs are, lift your right foot off the mat and come into Warrior three. Walk your hands forward, flex your back foot, level your hips and try to find your balance. Bend your left knee as much as you need to to square your hips with a map. Stay here for a few breaths. Last inhale structures Buying forward Exhale step back to downward dog. Inhale. Bring your left foot towards the middle of your mat Soup your right leg up to this guy excels that bill. Right foot in between your hands in how drop your hips exhale. Lift your left foot off the mat and walk your fingertips forward into Warrior three. In how draw your shoulders back, conflicts your left foot Excel, bring your arms. But besides you an airplane in how rates through your fingertips. Exhale, relax into the pose and stay here for a few breaths. Take one more deep breath in Exhale. Stand up on how go left knee into your chest. Take hold of the inside of your left ankle with your left hand and lift your right arm. A. In how Reach out to your fingertips. Exhale tipped forward into dance. Oppose. Reach forward with your right hand as you gently press your left foot into the palm of your left hand. Take one more deep breath in Exhale. Come up to standing. Release the pose and hug your left knee into your chest in how joy your shoulders back Excel. Bring your hands back down to the mat and carefully step back to downward dog. Inhale, bring your right foot towards the middle of your mat. Super left leg up to this guy. Exhale, step your left foot in between your hands in how sink your hips. X our lift your right foot off the mat and spring up into Warrior three. In how stretchers find forward and flex your back foot Excel, bring your arms. But besides you an airplane in how reached back to your fingertips. Exhale, settle into the pose and hold still for a few breaths. Take one more deep breath in Exhale, Stand up and hug your right knee into your chest. Take hold of the inside of your right ankle with your right hand and lift your left arm up in how? Reach up. Exhale. Come forward into dance. Suppose reach to your fingertips as you gently press your right foot into the palm of your right town. Then lift your right foot up. Take one more deep breath in Exhale. Come back up and I go right knee into your chest in how Relax your shoulders, excel. Bring your hands but down to the mat and gracefully step back to downward dog. Inhale. Press evenly into both hands. Exhale. Jump down onto all fours sweet both feet to the right. Sit back and come to the middle of your mat with your feet hip width apart in house it up. Tool XLR slowly down to the mat. Hug your knees into your chest and gently rock from side to side. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mat and fall open well, your shoulder blades underneath you and relax your hands, palms facing up. Close your eyes, let your body soften and become heavy. Relax your toes, the arches of your feet, the tops of your feet, your ankles, lower legs knees, thighs, hips, abs, lower back. Just shoulders. Um so hands, fingers, Joe Lips T and I Since a wave of relax ation flowing from your toes all the way up to the crown of your head, allow any tension in your body to slip away and your mind to rest and become quiet when you already brought onto your right side and gently bring yourself up to sitting now you could move right into your day. 6. Correct Alignment: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Roll your shoulders up, back and down. Lift your chest. Let your arms for by your sides and look straight ahead. Gently engage your abs. Press into your feet and lengthen all the way up your spine and neck to the crown of your head. So often you're Jo and the muscles in your face close your eyes. The correct alignment of your toes, feet, ankles, knees, hips, shoulders and head. That we establish a mountain pose is crucial. Non symmetrical standing positions and patterns of movement are likely to cause injury over time. One of the benefits of violence training is that it forces you to be mindful of your postural alignment in today sequence. Try to think about the symmetry of your body and make appropriate adjustments where necessary. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together. Will keep them hip with the part inhale. Sweep your arms out, end up, look up, exhales one dive down with a straight spine into forward fold in her Look up stretchers, find forward excels. Step your left foot back, Drop your knee and release your back foot in low lunge. Inhale. Sweep your arms out, End up. Bring your palms together. Exhale. Bring your left hand to your right knee. Pick up your back foot and hold it with your right hand in her. Lift your left arm up to this guy and check that your hips and shoulders are square to the front of your mat. Try to hold the post completely still for a few breaths. Last inhale. Reach up to your fingertips. Exhale, release the pose and bring your hands back down to the mat. Inhale, tuck your back toes and step your right foot back to plank. Exhale, drop to your knees and level the way down to the mat. Inhale interlace your hands the base of your spine and lift your chest and feet off the mat . In locust pose exhale. Draw your shoulders back in her look up, impressed back through the balls of your feet. Exhale, release the pose. Bring your hands to the mat. Press your hips back towards your heels, tuck your toes and lift up into downward dog. You can bend your knees as much as you need to to fully extend your spine. Press evenly into both palms. Check that your middle fingers a parallel with the edges of your mat, and that your knees and Terry's point forward take a deep breath in Exhale. Step your left foot forward for low land on the other side. Drop your right knee and release your back foot in hell. Soup your arms out, end up look up to your thumbs. Exhale, bring a right hand your left knee and take hold of your back foot with your left hand. Inhale, lift your right arm up and level your hips and shoulders. Try to find your balance. Last inhale. Reach up. Exhale, release the pose and bring your hands but down to the mat. Inhale. Tuck your back toes that your right foot in between your hands and look up. Exhale, fold inhale Look up soup your arms out. End up, come up. Exhale. Bring your hands but down by your sides. Shift your weight into your right foot. Inhale how go left knee into your chest. Exhale tipped forward. Reach your fingertips to the ground and lengthen your left till back. You can keep your right leg bent. Inhale. Come back up to standing and her go left knee into your chest and again excel tipped forward. Reach your fingertips to the mat and press your left heel back. Inhale. Come back up to standing her. Go left knee into your chest. Draw your shoulders back. Exhale, release your knee and bring your foot back down to the mat for the other side. Where's your left foot family? Into the mat in hell? Have go right knee into your chest. Exhale tipped forward. Reach your fingertips to the ground and lengthen your right till back in. How Come back up to standing and hargo knee into your chest. Exhale tipped forward. Reach your fingertips to the mat and flex your back foot. Inhale. Come back up to standing ago. Knee into your chest. Exhale, release your knee and bring your foot back down to the mat inhales. If your arms out end up, reach up excess one. Dive down into forward fold in how look up, exhale, Step back to all fours in the middle of your matter and release your feet for balancing table and one handed tiger. Try to maintain complete control throughout the sequence. Inhale which your right hand forward and your left foot back level your hips and flex your back foot Excel. Bring your right elbow to your left knee and round your back in how reach your handful would impress your heel back. Excel, Bring your elbow t ony and round your back in how reach excel. Bring your elbow and need to your nose last time in how reach exhale. Take hold of your left foot with your right hand in one handed tiger in. How are just fine and look up. Exhale, relax into the pose. Last inhale. Press your foot into your right hand. X our release the pose for the other side in her Reach your left hand forward in your right foot back, square your hips and flex your back foot. Exhale. Bring your left elbow to your knee and round your back in how? Reach Excel. Bring on albo T ony and round your back in how Reach excel. Bring her elbow and need to your nose last time, inhale, reach to your fingertips. Exhale, Take hold of your right foot with your left hand in her art your back and look up. Exhale, find your balance. Last inhale, press your right foot and your left hand. Exhale, release the pose. Let's continue with the revolving downward dog sequence that involves concentration and coordination. Sweet both feet to the right. Sit back and bring your right foot to the outside of your left thigh. Place your right fingertips behind your right hip and bring your left elbow outside your right knee in house it up. Tool eggs Alatriste From the very base of your spine to the right, Take one more deep breath in exhale compactors. Enter Place your hands behind you on the mat and lived your hips up into downward dog. Bring your left palm to the middle of your mat. Take hold of your left ankle and look up to this guy in Revolved Downward Dog. Release the pose and come back to center. Bring your right palm to the middle of your mat. Take hold of your right ankle and look up. Come back to center. Inhale press evenly into both hands. Exhale, drop to your knees. Sweep your feet to the left. Sit back and bring her left foot to the outside of your right thigh. Place your left fingertips behind you and bring your right elbow outside your left knee in house. It upto excel to us to the left last breath in Exhale, come back to center, place your hands behind you on the mat and lift up into downward dog. Bring your left foot towards the middle of your mat. Inhale soup. Your right leg up exhales. Step your right foot in between your hands in her. Lift your right hand up to this guy. Exhale, swivel both feet 90 degrees to the right and carefully bring your right foot back to rest on the left. Inside plank in her reach up through your fingertips. Excel, thread your right hand under your body in how lift your right hand up and again excel. Thread your hand back under your body in her lift your hand back up. Exhale. Come back to plank, Drop to your knees and lower all the way down to the mat in her lift up into cobra eggs are lower back down. Press your hips back, tuck your toes and lift up into downward dog. Bring your right foot towards the middle of your mouth in hell Soup. Your left leg up excels that your left foot in between your hands in her lift your left hand up to this guy. Exhale, swivel both feet 90 degrees to the left and bring your left foot back. Decide blank in how reach up through your fingertips. Exhale thread your left hand under your body in her left your hand back up. Exhale through your hand back under your body in her. Lift your hand back up. Exhale. Come back to plank dropped your knees and level the way down to the mat in her lift up into cobra. Exhale, lower back down. Press your hips back, tuck your toes and lift up into downward dog. Take a deep breath in Exhale dropped down onto all fours. Sweet both feet to the left. Sit back and bring yourself to the middle of your mat with your feet together for a balancing boat. Pro sequence. Take hold of the backs of your thighs. Lean back, lift your feet and balance on your sitting bones. Release your hands and place your fingertips a few inches behind you on the mat. Inhale, lengthen into low boat. Exhale, come back up. Inhale, lengthen and lower excel. Bring your knees back up. Inhale, lengthen Exile left in How lengthen Exhale left this time in how lengthen interest to the right. Exhale left in how lengthen interest to the left exile lift in health is to the right. Exhale Center in health is to the Left Excel Centre, twice more in hell to us to the right. Exhale center in hell to us to the left Exhale center and how to us to the right Excel center in how to stay there. Left. Exhale, Come back to center and bring your feet back down to the mat. Stretch out your legs, point your toes and gently, though yourself all the way down to the map. Finding symmetry and final resting pose. Let your feet come is why does the mapped and four open Roll your shoulder blades underneath you and relax your hands, palms facing up. Close your eyes sink into a state of calm relaxation. Bring your awareness toward the places where your body is in contact with the mat to your heels, carves and the backs of your thighs to your sacrum. Upper back shoulders, elbows for, um, fingers, knuckles and the curve of the back of your head. Since a wave of relax ation flowing from your toes all the way up to the crown of your head , allow any tension in your body to slip away and your mind to arrest and become quiet when you are ready well onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 7. Balance Training: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose, Lift your chest, drop your shoulders back. Let your arms will by your sides and look straight ahead. Relax your toes. Gently engage your core muscles and lengthen all the way from the soles of your feet up to the crown of your head. So often you're Joel and the muscles in your face close your eyes. Holding your body completely still requires every single one of your muscles to be active at precisely the same time. So if you do find yourself unsteady in a difficult pose, don't be hard on yourself. Balance is a skill that, like any other, requires consistent intentional practice. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together. Will keep them hip with the part. Take a deep breath in, Sweep your arms out and up. Look up. Exhale Swan, Dive down into forward fold in her look up, Draw your shoulders back. Excel, Step your left foot back to run his lunge. Inhale, Sweep your arms forward and up into high lunge. Exhale open your arms and twist to the right. Drop your hips and stay here for a few breaths. Last breath in, reached through your fingertips. Exhale. Bring your hands back up by your ears in how reach up, xolo your hands back down to the mat and step back to downward dog. Slowly walk out your heels and shake your head. Inhale. Press evenly into both palms. Exhale, step your left foot in between your hands in runner's lunge. Inhale, See pure hands back behind you and come up into flying. Lunge, exhale. Draw your shoulders back in. How bring your palms together at your chest. Exhale, step your right foot forward a few inches, then carefully lift your foot up and transition into Warrior. Three. Press back through your right tail and try to bring your upper body parallel to the mat. Focus on a spot on the ground that isn't moving to help you maintain your balance. Take a deep breath in Exhale. Release the pose and bring your arms back down by your sides in house. If your arms out, end up, reach up. Exhale swan. Dive down into forward fold in her look up structures. Find forward exhales that feel right foot back this time. Inhale, Sweep your arms forward and up in the highlands. Exhale, Open your arms. Interest to the left. Drop your hips and hold the pose for a few breaths. Last inhale. Reach to your fingertips. Excel. Bring your arms back up by your ears in how reach up, Xolo your hands back down to the mat and step back to downward Dog in how Benjani's stretch was fine. Exhale, step your right foot in between your hands in runners. Land Inhale. Sweep your arms back and come up into flying lambs. Exhale. Draw your shoulders back in how bring your palms together at your chest. Exhale, step your left foot forward. Lift it up on carefully transition into warrior. Three. Press back through your left heel and square your hips with the mat. Try to find your balance. Take a deep breath in Exhale, release the pose and bring your arms back down by your sides. Let's come into chair. Post tourists you can bring your feet together will keep them hip with the part for more stability in hell. Soup your arms out, end up glue your arms to your ears. Exhale, bend your knees and sit back into air. Check that you can still see your toes and that both knees point straight ahead. If you feel crunching at your lower back, tilt your pelvis up to straighten your spine. Lift your chest sink deeper, Look up and hold here for a few more breaths. Try to bring your thighs is close to parallel with the mapped as possible. From here, we're going to come into a twist in her reach to your fingertips. Exhale, press your palms together your chest. Bring your right elbow to the outside of your left thigh and twist your upper body to the left. Shift your right tip back to bring your knees in line with each other and stay here for a few breaths. Last inhale twist to the left Excel. Keep your knees bent and bring your arms back up by your ears. In her look up. Exhale, bring your palms together your chest interest to the other side, Jack that your knees are in line and open your chest of the right. Relax your toes and stay here for a few breaths. Last breath in twist to the right Excel. Keep your knees bent and bring your arms back up by your ears. In how drop your hips exhale, Stand up and bring your hands back down by your sides. In how Benjani sweep your hands back and up into Chapo's Exhale Stand up and swan dive down into forward fold in her look up. Draw your shoulders back. Exhale, step your left foot, then you're right foot back to blank. Lower half way down in how come through the upward facing dog Excel Role. A video. Terry's into downward dog. Turn your left ear down and step your right foot in between your hands. Inhale, sweep your arms out and up into Warrior one. Exhale, sink into the pose. Keep your hips low into lace your fingers behind your back. Extend your arms and come into a gentle back bend. Drop your head and look up. Straighten your arms as much as you can and relax any tension in your jaw. Take a deep breath in Exhale. Bring your upper body forward to the inside of your right thigh and Silva's Effa. Try not to rest your upper body on your friend thigh. Draw your hands of your head towards the floor in front of you and stay here for a few more breaths. Last breath in Exhale carefully release your hands and bring them down to the mat on either side of your right foot. Take a deep breath in exile super left and up to this guy and open up into side angle pose . If you would like to bind the pose, bring your left arm behind you. Lift your right town from the mat, reach it under your right thigh and clasp your right wrist with your left hand. Gently turn your head to look up. Release the pose. Bring your hands back down to the mat, step back to plank and lower halfway down in how come through to upward facing dog Excel Role Avio Terry's into downward dog Inhale. Come up to your tip toe. Stretch your feet, excel. Press your heels but down towards the matin. Fully extend your spine and again inhale. Come up to tiptoe. Stretch your feet, excel lower your heels, Impress into your palms. Turn your right heel down and step your left foot in between your hands. Inhale, sweep your arms out and up into warrior one. Excel. Sink into the pose. Turn your hips to face forward. Press the outside of your right foot into the mat and straighten your back leg into lace your fingers behind your back. Extend your arms and look up. Steady your breath and straighten your back leg even more. Pull your shoulders back and sink deeper into the purse. Last, inhale excel. Bring your upper body forward to the inside of your left. I draw your hands of your head towards the floor in front of you. Relax your neck and look towards the back of your mat. Stay here for a few more breaths. Take one more deep breath in Exhale carefully. Bring your hands down to the mutt. Take a deep breath in exhales people right hand up to this guy and open up into side angle to bind the pose. Bring your right down behind you. Lift your left hand from the mat reach it under your left thigh and take hold of your left wrist. Gently turn your head up to this guy. Release the pose. Bring your hands back down to the mat. Step back to plank and lower half way down in how come through to upward facing dog Exhale . Roll over your tears into downward dog in her look up to your hands. Bend your knees and either step or jump your feet in between your hands and look up. Exhale, Fold in how bend your knees and sweep your arms forward and up into Chapo's. Exhale, stand up and bring your hands but down by your sides. Step back to the middle of your mount. You can bring your feet together will keep them hip with the part for more stability. Look straight ahead at the point of eye line that isn't moving to help you. Keep your balance in house. If your arms out and up as you come upon to tiptoes, bring your palms together. Xolo your hands back down by your sides. Bring your heels to the mat and again in house. If your arms out, end up, come up to tip toes. Reach up exhale. Lower your hands but down by your sides. Bring your heels to the mat. This time inhale. Come up to tiptoes. Lift your arms in front of you and up to shoulder height. Excel. Bend your knees and come down as slowly as you can and pause in awkward pose thighs almost parallel with the map. Relax the muscles in your face and stay here for a few breaths. Take one more deep breath in Exhale. Come all the way down to the map to slowly as you can, bring your hands behind you. Stretch out your legs and point your toes. Lower your upper body all the way down to the mat for final resting pose. Let your feet come is why it is the matter and fall open. Roll your shoulder blades underneath you and relax your hands. Palms facing up plays your eyes. Lie still and silent for a few moments. Draw your awareness to the sensations in all 10 toes. Did the sensations in your feet ankles, lower legs, knees, thighs and hips. Bring your attention to your belly, breathing in and out and to your chest, rising and falling. Feel the sensations in your fingers hands, um, so shoulders, neck, face and head. Allow any tension in your body to slip away and your mind to arrest and become quiet when you are ready well onto your right side and gently bring yourself up to sitting Now you can move back into your day. 8. Meditative Balance: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Roll your shoulders up, back and down. Lift your chest. Let your arms for by your sides and look straight ahead. Gently engage your abs. Press into your feet and lengthen all the way up your spine and neck to the crown of your head. So often you're Jo and the muscles in your face close your eyes. Practicing balancing poses is a form of meditation in that it serves as a mind training technique that teaches focus and concentration. Try to eliminate distracting thoughts and approach Today. Sequence with a sense of single minded purpose. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together will keep them hip width apart. For more stability. Look straight ahead at a point I line that isn't moving to help you keep your balance. Take a deep breath in and slowly circle your arms out. End up as you come up onto tiptoes. Bring your palms together. Exhale, lower your hands but down by your sides. Bring your heels to the map in house. Circle your arms out and up. Come up to tip toes. Reach up. Exhale, lower your hands but down by your sides. Bring your heels to the map last time inhales. If your arms out, end up, come up to tiptoe. Stretch up. Exhale, lower your hands back down by your sides. Bring your heels to the man. Let's come into a tree pose. Variation. Shift your weight into your left foot and bring your right foot to your ankle. Lower leg or inner thigh in house. Keep your arms out and up. Exhale, circle your hands down and cross your right arm under the left. Bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows and point your fingers. Fix your gaze on a point in front of you. Seal your lips and take smooth and even breaths. Press your left foot family into the mat. Engage your core instead of yourself in the post. Take one more deep breath in Exhale. Release the pose and bring your right foot back to the map for the other side. Shift your weight into your right foot to bring your left foot to your ankle, lower leg or in the thigh. Inhale. Sweep your arms out, end up exhale, circle your hands down and cause your left arm under the right. Bend your elbows, wrap your forearms and tried to bring your palms together. Lift your elbows and point your fingers. Press your right foot family into the mat. Engage your core and relax the muscles in your face. Last breath. In Exhale, Release the pose and bring your left foot back to the mat in how Circle your arms out and up. Look up. Excel Swan. Dive down into forward fold in how look up, Stretch your spine forward. Exhale Step back to downward dog in how roll forward into plank Excel. Shift your weight onto your right hand, bring your left and your hip and come into side plank in how lift her left hand up to this guy. Reach up to your fingertips. Exhale, stay here or bring your left foot to your inner right thigh and lift your left hand up and over in the variation of tree pose. Stay here for a few breaths. Last breath in. Lift your hips up. Exhale, release your foot. Bring your left arm back down to the mat. Impress your hips back to downward dog in how. Row forward into plank Excel. Shift your weight onto your left hand in how reach up to your fingertips. Excel, stay here or bring your right foot to your inner thigh and lift your top. Hand up and over. Reach through your fingertips. Last inhale. Lift your hips up. Exhale, Release your foot from your right town. Back down to the mat. Impress your hips back to downward dog in her look up to your hands. Bend your knees and either step or jump your feet in between your hands and look up. Exhale, fold in her look up soup your arms out. End up, Come up. Exhale. Bring your hands but down by your sides that's coming to eagle pers. Bend your knees, cross your right leg over your left leg and wrap your right foot behind your left calf. Your left knee should point straight ahead. Stretch your arms out to the sides, cross your right arm over the left, bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows, point your fingers, drop your hips and stay here for a few breaths. Relax any tension in your neck and shoulders and focus all your attention on remaining as still as you can. Take one more deep breath in excel. Carefully release the pose and bring your hands but down by your sides. Bend your knees and cross your left leg over your right leg and wrap the left foot behind your right calf. Check that your right knee point straight ahead. Stretch your arms out to the sides. Cross your left arm over the right. Bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows, point your fingers and draw your shoulders back. Focus all your concentration on maintaining complete composure. Last breath in. Drop your hips. Exhale carefully. Extricate yourself from the pose and bring your hands back down by your sides. Let's come into a forward fold variation that will continue to challenge your balance cross your right leg in front of the left in hell. Soup your arms out, End up, stretch up. Excels one. Dive down into forward fold. Bring your left hand to your front car for for and people right tanned up to this guy. Look up to your fingertips. Relax your toes and stay here for a few breaths. Last breath in. Draw your right shoulder back. Exhale, Bring your right time down and cross your feet the other way. Bring your right town to your front foot, your calf and soup your left hand up to this guy. Look up. Last inhale. Draw your left shoulder back. Excel, bring a right turn down and uncross your feet in how structures find forward. Exhale, step back to downward dog. Bring your left foot towards the middle of your mat. Inhale soup your right leg up to this guy and point your toes. Exhale, Bend your knee and drop your right foot back. Allow your hips to fall open. Inhale press evenly into both palms. Exhale step your right foot in between your hands in how sink your hips. Exile. Lift your left foot off the mat and walk your fingertips forward into Warrior. Three. Inhale, Find your balance, Excel. Bring your arms back. Besides, you an airplane, Reach back to your fingertips, pressed to your left heel and try to level your hips. Last breath In Excel, bring our fingertips to the mat. Carefully step back to runner's lunge and press back to downward dog. Bring your right foot towards the middle of your mat in house. People left leg up to this guy and point your toes. Exhale, bend your knee and drop your left foot back. Allow your hips to fall open. Take a deep breath in exhales that your left foot in between your hands in hell. Drop your hips. Exile. Lift your right foot off the mat and come into Warrior. Three. Walk your fingertips forward in how Draw your shoulders back, Excel, Bring your arms. But besides you an airplane. Last breath in Excel. Bring your hands to the mat. Carefully step back to runners Lund and press back to downward dog. Bring your left towards the middle of your mat. Inhale, sweep your right leg up to this guy. Exhale Benjani and drop your right foot back in hell. Press family into your palms exhale. Step your right foot in between your hands. Inhale, drop your hips. Excel, Lift your left foot off the mat and walk your fingertips forward into warrior three. Inhale, Draw your shoulders back. Conflicts your left foot Excel, Bring your arms back by your sides When you have your balance, take a deep breath in and exhale Soup your arms out in front of you for the full of ashinoff Warrior three. Reached through your fingertips and press back through your left heel. Last breath in Exhale Bring your hands back down to the mat. Step back to run his land. Impress your hips back to downward dog. Bring your right foot towards the middle of your mat in Hell's People Left leg up to this guy. Exhale Benjani and drop your left foot back. Take a deep breath in exhale. Step your left foot in between your hands in how drop your hips exhale. Lift your right foot off the mat and walk your fingertips forward into warrior three. In how Relax your shoulders in, flex your back foot, Exhale, Bring your arms back by your sides and reach through your fingertips. When you have your balance, take a deep breath in and exhale. Sweep your arms out in front of you for full warrior. Three. Flex your back foot Last breath in Excel, bring your hands back down to the mat to step back to runner's lunge. Impress your hips back to downward dog in how Press into your palms. Stretch your spine exiled, dropped down onto all fours. Step your left foot in between your hands, sweep your right foot to the left and sit back in the middle of your mat. With your knees bent in hell. Sit upto excel. Lower slowly down to the mat. Hug your knees into your chest and rock from side to side, giving yourself a gentle but massage. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mat and fall open well, your shoulder blades underneath you and relax your hands, palms facing up. Close your eyes, let your body soften and become heavy. Relax your toes, the arches of your feet, the tops of your feet, your ankles, lower legs. These thighs, hips, abs, lower back. Just shoulders. Um, hands, fingers, Joe lips. Takes and Isaac become aware of your breath moving in and out. Allow any tension in your body to slip away and your mind to rest and become quiet when you already well on to your right side and gently bring yourself up to sitting. Now you can move back into your day. 9. Balance Rotations: stand at the top of your mat with your feet hip width apart. Terrorist pointing forward amount. Impose. Lift your chest, Drop your shoulders back and look straight ahead. Let your arms for by your sides press into your feet and lengthen all the way up your spine and neck to the top of your head. Relax your jaw cheeks and the detention in your forehead. Close your eyes in today sequence will bring in some twists and rotations to put our bodies into positions that challenge our balance and appropriates Aptiva ability. Try to stay as motionless as you can in each pose to improve your balancing skills and body control. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in Chester. Rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together. Will keep them hip with the park. Inhale super arms at end up. Look up exhales one. Dive down with the straits. Buying into forward fold in her Look up. Stretch your spine forward. Exhale, Step your left foot back, Drop your knee and release your back foot in lowland. Inhale soup your arms out and up into crescent. Lunge. Excel, Open your arms. Interest to the right. Take hold of your back foot reached through your left fingertips and hold the pose completely Still for a few breaths, looking over your right shoulder. Last in hell. Put your back foot in towards your sacrum. Exhale, release your foot and bring your hands back down to the mat. Inhale, tuck your back toes and step your right foot back to plank Excel. Drop to your knees and low all the way down to the mat in her. Lift your hands, chest and feet in locus pose and hold. Exhale lower back down. Press your hips back. Tuck your terrorism lift up into downward dog. Bring your left palm to the middle of your mat. Take hold of your left ankle and look up to this guy in Revolved Downward Dog. Twist from the base of your spine. Release the pose and come back to center. Bring your right palm to the middle of your mat take hold of your right ankle and look up. Come back to center. Inhale press evenly into both hands. Exhale, step your left foot forward for low lunge on the other side, Drop your right knee and release your back foot. Inhale soup, Your arms out. End up. Look up. Exhale Open your arms and twist to the left. Take hold of your back foot reached through your right fingertips and try to find your balance Last in hell. Put your back foot in towards your sacrum. Exhale, release your foot and bring your hands back down to the mat. Inhale, Tuck your back toe. Step your right foot in between your hands and look up. Exhale, Fold in how Look up Soup your arms out, End up, come up Exhale Bring your hands back down by your sides Inhale, See if your arms out, end up, Reach up. Exhale swan, Dive down into forward Fold in how Look up, Draw your shoulders back. Exhale, step your left foot back, drop your knee and release your back foot in low lunge. Inhale, come up and stretch your arms out to the sides. Excel cross your arms in front of your body with the right arm above the left. Bend your elbows, wrap your forearms and tried to bring your palms together in eagle in how Lift your elbows , point your fingers and look up. Relax your right toes and hold the post. Still, take one more deep breath in Exhale. Release the pose and bring your hands back down to the mat. Talk, kill back tears and lift up into downward dog. Bring your left foot towards the middle of your mat. Inhale, zip your right leg up to this guy. Exhale Benjani and drop your right foot back. Open up your hips and hold the pose for a few breaths. Last breath in. Straighten your right leg. Point your toes. Excel. Bring a right foot back to the mat. Bring a right foot towards the middle of your mat in house with your left leg up to the sky . Exhale, bend your knee and drop your left foot back. Allow your hips to fall open. Last inhale. Straighten your left leg. Exhale. Bring your left foot back to the mat in how present your palms and stretch your spine. Exhale, step your left foot in between your hands. Drop your right knee and release your back foot. Inhale, come up and stretch your arms out to the sides. Exhale cause your left arm over the right. Bend your elbows, wrap your forearms and try to bring your palms together in her. Lift your elbows and look up. Relax your leftovers and try not to move a muscle. Last breath in Exhale, Release the pose and bring your hands back down to the mat. Inhale, Tuck your back toe. Step your right foot in between your hands and look up. Exhale, fold in her Look up. Super arms that end up, Come up, Exhale. Bring your hands but down by your sides. Shift your weight into your right foot in hell. Have you left me into your chest? Exhale tipped forward. Reach your fingertips to the ground and lengthen your left heel back. You can keep your right leg bent. Inhale. Come back up to standing and her go left knee into your chest and again exhale tipped forward. Reach your fingertips to the mat. Impress your left heel back. If you have your balance soup your left hand up to this guy and twist open into balancing half moon flex your left foot in how? Reach up through your fingertips. Excel, Bring your left hand back to the map in hell. Come back up to standing. Bend your right. Me. How? Go left knee into your chest. Draw your shoulders back. Excel. Release your knee and bring your foot back down to the mat for the other side. President left foot family into the mat in hell. How go right knee into your chest. Excel tipped forward. Reach your fingertips to the ground and lengthen your right tailback in how come back up to standing and hug your knee into your chest. Exhale tipped forward. Reach your fingertips to the mapped and flex your back foot with complete control. So if you'll write turned up to this guy and rotate your chest open into balancing half moon, flex your right foot in how reach up through your fingertips. Excel, bring your right. Turn back to the mat in help and your left knee come back up to standing. Hug your right knee into your chest. Exhale, release your knee and bring your foot back down to the map. Inhales if your arms out, end up, reach up. Ex house one dive down into forward fold in her look up exhales that your left foot back to runner's lunge in how super right hand up to this guy. Exhale civil both feet 90 degrees to the right and carefully bring your right foot back to rest on the left. Inside blank. You can bring your right foot just in front of your left. For more stability in how reach up through your fingertips. Excel. Thread your right hand under your body in her lift your hand back up and again excels. Read your hand back under your body in how lift your hand back up. Exhale. Come back to plank in her. Lift your left foot off the mat. Exhale level halfway down in how come through the upward facing dog excel. Roll over your tears into downward dog in her look up to the top of your mat. Bend your knees, step or jump in between your hands and look up exhales. Step your right foot back to on his lunge. Inhale. See if your left hand up to this guy. Excel civil both feet 90 degrees to the left and bring your left foot back. Decide prank or you can bring the left foot in front of the right for more stability in how reach out to your fingertips. Excel for your left hand under your body in her Lift your hand back up excel. Thread your hand back onto your body in how lift your hand back up. Exhale. Come back to blank in how lift your right foot off the mat. Excel level halfway down in how come through to upward. Facing dog XLR Olivio Terry's into downward dog in How present to your palms. Stretch your spine. Exhale dropped down onto all fours. Sweep your feet to the left. Sit back and bring ourselves to the middle of your mat with your feet together. For boat pose, hold onto the backs of your thighs. Lean back slightly, lift your chest, pick up your feet and balance on your sitting bones. Bring your Terry's upto I line and stay here for a few breaths. Try not to let your background by lifting your chest. If you have your balance, you can let go of the backs of your legs. Lean back, draw your shoulders together and lift your chest. Stay here for a few more breaths you can always place your fingertips on the floor. If you need to fit stability, lift your chest, lean back and engage your core. Take one more deep breath in Exhale, Release the pose. If you want to try something new, cross your feet. Bring on cause back. Place your palms on the mat in front of you. Jump back to Frank and lower down in how come through to upward facing dog. Exhale Roll Avio Terry's into downward dog. Take a deep breath in exiled, dropped down onto all fours, Sweetbay feet to the left. Sit back and bring herself to the middle of your mat in house it up. Tool. Exhale gently. Lower yourself onto the mat, using your core muscles to control your descent. Hug your knees into your chest and gently rocked from side to side. Release your arms and legs and lie back in final resting. Pose that your feet come as wide as the matter and fall open well, your shoulder blades underneath you and relax your hands. Palms facing up. Close your eyes. Sink into a state of calm relaxation. Bring your awareness toward the places where your body is in contact with the mat, your heels, coughs and the backs of your thighs to your sake. REM, offer back shoulders, elbows for, um, fingers, knuckles, and the cover the back of your head sends a wave of relaxation flowing from your toes. Oh, the way out to the ground of your head. Allow any tension in your body to slip away and your mind to rest and become quiet when you already brought onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 10. Transitional Balance: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose. Draw your shoulders back, broaden across your collarbones and look straight ahead. Let your arms for by your sides engage your core and lengthen all the way from the soles of your feet up to the crown of your head. Soften and relax your jaw and your tongue from the roof of your mouth. Close your eyes in today sequence. See if you can identify any improvements in your body. Control breath when you are holding poses still on. When you're transitioning between postures, seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together. Will keep them hip width apart. Take a deep breath in circle your arms out and up. Look up. Exhale swan. Dive down into forward fold in how look up stretchers, find forward Exhale, step your left foot back to runner's lunge in hell. Soup your arms forward and up into high lunge X How sink into the pose. Inhale, interlace your fingers at the base of your spine. Extend your arms and come into a gentle back bend. Drop your head and look up. Straighten your arms as much as you can and relax any tension in your jaw. Take a deep breath in exhale. Bring your arms back up by your ears in her reach out to your fingertips. Exhale, bring your hands but down to the mat and step back to downward dog in hell. Press evenly into your palms. Exhale, step your left foot in between your hands. Sweep your hands back and come up into flying. Lunge in how intellectual fingers at the base of your spine. Exhale carefully lift your back foot up and come into Warrior. Three. Press back through your right tail and try to bring your upper body parallel to the man. Focus on a spot on the ground that isn't moving to help you maintain your balance. Last breath in. Draw your shoulders back Excel. Come up to standing and release your hands by your sides in house it. Your arms out, end up, reach up excels one. Dive down into forward fold in how look up stretchers find forward Exhale, Step your right foot back This time inhale, See if your arms forward and up into high lunge exhale, sink into the pose. Inhale interlace your fingers at the base of your spine. Extend your arms and come into a gentle back bend. Drop your head and look up. Pull your shoulders back and sink deeper into the pose. Last breath in exhale, Bring your arms back up by your ears in how reach out to your fingertips. Exhale, bring your hands but down to the mat and step back to downward dog. In help Benjani's stretch your spine, exhale, step your right foot in between your hands, soup your arms back and come up into flying. Lunge in how interglacial fingers at your sacrum. Exhale carefully. Lift your back foot up and come into warrior. Three. Press back to your left heel and square your hips with the mat. Try to find your balance. Take a deep breath in excel. Come up to standing and release your hands by your sides that's coming to chair post tourists. You can bring your feet together or keep them hip width apart for more stability. Inhale, see pure arms out. End up pin your arm. Steel is exhale. Bend your knees and sit back into air. Check that you can still see your toes and that both knees point straight ahead. If you feel crunching at your lower back, tilt your pelvis up to straighten your spine. Lift your chest sink deeper. Look up and hold here for a few more breaths. Try to bring your thighs is close to parallel with the mat as possible. From here, we're going to come into a twist in how reach to your fingertips. Exhale. Press your palms together at your chest. Bring your right elbow to the outside of your left thigh and twist your upper body to the left. Shift your right tip back to bring your knees in line with each other. You can stay here or extend both arms out wide, reaching up to this guy and down to the mat. Look up to your fingertips even more of a challenge. Carefully step your right foot back to revolved side angle pose straighten your back leg, open your chest of the left and try to hold the post completely. Still, stay here for a few breaths. Reach your fingertips up and look up to this guy. Take a deep breath in Exhale carefully step your right foot back to Chapo's in her. Keep your knees bent and bring your arms back up by your ears. Exhale, stand up and bring your arms back down by your sides in house. Keep your arms forward and up excel. Bend your knees and sit back into air. Check that you can still see your toes and that both knees point forward. If you feel crunching at your lower back, tilt your pelvis up to straighten your spine. Take a deep breath in lift your chest. Exhale. Bring your palms together your chest interest to the other side. Jack that your knees are in line and open your chest of the right. Relax your toes and stay here for a few breaths. You can stay here or bring your left fingertips to the mat and reach your right hand up to this guy. If you want to go deeper, carefully step your left foot back to revolved side angle. Straighten your back leg. Open your chest to the right and try to find your balance. Stay here for a few breaths. Take a deep breath in Exhale carefully step your left foot back to depose. Inhale, keep your knees bent and bring your arms back up by your ears. Exhale, stand up and bring your hands but down by your sides in help and your knees. If your hands backing up into Chapo's exhale, stand up. It's one. Dive down into forward. Fold in how look up toward your shoulders back. Exhale, step your left foot than your right foot back to plank and lower half way down. Inhale. Come through to upward facing dog. Exhale Roll Avio Terry's into downward dog. Tell your left ear down and step your right foot in between your hands. Inhale soup your arms out and up into warrior one. Exhale, sink into the pose. Keep your hips low into lace your fingers behind your back. Extend your arms and come into a gentle back bend. Drop your head and look up state in your arms as much as you can and relax any tension in your jaw. Take a deep breath in Exhale. Bring your upper body forward to the inside of your right thigh and Silva's Effa. Try not to rest your upper body on your friends die. Show your hands of your head towards the floor in front of you and stay here for a few more breaths. Last breath in Exhale carefully release your hands and bring them down to the mat on either side of your front foot in her. Lift your right hand up to this guy. Exhale civil both feet 90 degrees to the right and carefully bring your right foot back to rest on the left, inside blank in how? Reach up through your fingertips. Exhale, Come back to plank. Compress your hips back to downward dog. Turn your right to go down and step your left foot in between your hands in hell, Seep your arms out and up into Warrior one. Exhale, sink into the post into lace your fingers behind your back. Extend your arms and look up. Steady your breath and straighten your back leg as much as possible. Pull your shoulders back and think deeper into the post last inhale exhale. Bring her upper body forward to the inside of your left, I draw your hands of your head towards the floor in front of you. Relax your neck and look towards the back of your mat. Stay here for a few more breaths. Take one more deep breath in Exhale carefully. Bring your hands back down to the mat and come up to the ball of your right foot in her. Lift her left hand up to this guy. Excel civil both feet 90 degrees to the left and bring your left foot back to side blank in her reach up to your finger ticks. Exhale. Come back to plank. Impress your hips back to downward dog in her Look up to your hands. Bend your knees and either step will jump your feet in between your hands and look up. Exhale, fold. Inhale. Bend your knees and sweep your arms forward and up into Chapo's. Exhale. Stand up and bring your hands back down by your sides. Step back to the middle of your man and bring your feet together or keep them hip with the part for more stability. Look straight ahead at a point I line that isn't moving to help you keep your balance in how come up to tiptoes. Lift your arms in front of you up to shoulder height. Exhale, bend your knees and come down a slowly as you can and pause in awkward pose thighs almost parallel with a man. Relax all the muscles in your face and stay here for a few breaths. Take one more deep breath in and exhale. Come all the way down to the mata. Slowly as you can. Bring your hands behind you. Stretch out your legs. Important your toes. Lower your upper body all the way down to the mat. For final resting pose. Let your feet come as wide as the matter and fall open. Roll your shoulder blades underneath you and relax your hands. Palms facing up. Close your eyes. Give your body and mind a few moments to rest and refresh joy or awareness to the sensations in all 10 toes to the sensations in your feet, ankles, lower legs, knees, thighs and hips. Bring your attention to your belly, breathing in and out and to your chest, rising and falling. Feel the sensations in your fingers. Hands, ums, shoulders, neck, face and head. Finally become aware of your whole body. Allow any tension in your body to slip away and your mind to rest and become quiet when you already brought onto your right side and gently bring yourself up to sitting Now you can move back into your day. 11. Joint Strength: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose. Roll your shoulders up, back and down and look straight ahead. Let your arms for naturally bio sides. Gently engage your core muscles. Present to your feet and lengthen all the way up your spine and neck to the top of your head. Soften and relax your jaw and the muscles in your face. Close your eyes. Balance training significantly improves joint strength, especially in the ankles, knees, hips and shoulders. This creates the foundation for building muscular strength, an increasing range of motion in today sequence. Pay attention to the stability and ease of movement that your joints serial lips and take a few deep rats in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and just to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's begin with bending tree pose. Fix your gaze on a point of eye line that isn't moving to help you keep your balance and bring your hands to your hips for stability. Shift your weight into your right foot and bring the soul of your left foot to your right ankle, lower leg or in the thigh. Rest your left hand on your left thigh. In house people right out and up. Exhale bend to the left in how reached through your fingertips. Exhale, come back to center and release your left foot back to the mat. Bring your hands back to your hips. Shift your weight into your left foot and bring your right foot to your ankle, lower leg or in the thigh. Rest your right hand on your right thigh. Inhales. If your left arm out and up, reach up. Exhale bend to the right in how Draw your left shoulder back. Exhale. Come back to center and release your right foot back to the mat. You can bring your feet together. If that feels more natural, inhale. Circle your arms out, and that look up excels one. Dive down into forward fold in how look up, Stretch your spine forward. Exhale, step your left foot than your right foot back to downward dog. Walk out your feet and shake your head in house. Stretch your spine, excel. Roll forward into plank. Shift your weight into your right hand and come into side plank in her. Lift your left hand up to this guy, exhales. Stay here or lift your left leg. Flex your foot and hold the pose for a few breaths. Take one more deep breath in exile. Come back to blank, dropped your knees, and there were all the way down to the mat in how Press into your palms and lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back, tuck your toes and lift up into downward dog. Inhale. Press evenly integrated palms Exxaro forward into plank. Shift your weight onto your left hand and come into side plank in how reach up through your right fingertips exhales day here or lift your right leg. Flex your foot and try not to move a muscle. Last breath. In exile, come back to blank dropped your knees, and there were all the way down to the mat in how lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back, tuck your toes and lift up into downward dog in her Look up to your hands Bend your knees and either step or jump your feet in between your hands and look up Excel Fold in how Look up soup your arms out End up, come up Excel Bring the hands back down by your sides Inhales up your arms as end up Reach up Excel Swan Dive down into forward Fold in how Look up stretchers Find forward exhales Step your right foot on your left foot Back to downward dog. Bring your left foot towards the middle of your mat. Inhale soup your right leg up to this guy. Point your toes. Exhale Benjani and drop your right foot back. Allow your hips to fall open. Inhale. Press firmly into your palms. Exhale, step your right foot in between your hands. Drop your hips, lift your left foot off the mat and carefully come up into airplane. Draw your shoulders back, reached through your fingertips. Flex your left foot and hold still for a few breaths. Take one more deep breath in Exhale Micro. Bend your right knee, come up to standing and hug your left knee into your chest. Release your knee and take hold of the inside of your left ankle with your left hand and lift your right arm up in how reach up to your fingertips, exhaled it forward into dance. Oppose. Reach forward with your right hand as you gently press your left foot into the palm of your left hand. Take one more deep breath in excel. Come up to standing and hug your left knee into your chest in how joy your shoulders back. Excel carefully. Bring your fingertips in your left foot back to the mat. Step back to plank Inhale. Press firmly into both hands. X How Look forward to the tops of your toes and lower half way down in how come through toe upward facing dog exhale Roll over your tears into downward dog. Bring your right foot towards the middle of your Matt in hell Super left leg up to the sky . Point your toes. Exhale Benjani and drop your left foot back. Allow your hips to fall open in how press the math away Exhales that your left foot in between your hands sync your hips. Lift your right foot off the mat and come up into airplane. Reach back through your fingertips. Flex your right foot and try to square your hips with the mat. Take one more deep breath in Exhale Micro. Bend your left knee, come up to standing and hug your right knee into your chest. Release your knee and take hold of the inside of your right ankle with your right hand and lift your left armer in how reach up to this guy. Exhale. Lean forward into dancer pose. Reach to your fingertips as you gently press your right foot into the palm of your right hand. Then lift your right foot up last breath in Excel, come up to standing and hug your right knee into your chest in how Relax your shoulders, Exhale with complete control. Bring your fingertips in your right foot back to the mat and step back to plank. In that, engage your cool Excel rock forward and low halfway down in how come through to upward facing dog Exhale. Roll over your tears into downward dog. Bring your left foot towards the middle of your mat in How's it feel? Right leg up to this guy excels that your right foot in between your hands lift your left foot off the mat and come up into Warrior three. Bring your arms back by your sides. Press back through your left heel and draw your shoulders back. Take a deep breath in. Lengthen through your spine. Exhale, Bring your right fingertips to the mat and lift your left hand up to the sky and balancing half moon. Flex your left foot and reach up. Take one more deep breath in Exhale. Bring your left hand down to the mat and step back to Runner's lunge in house people right hand up to this guy. Exhale, roll onto the outside of your left foot and come into side plank in how reach up to your fingertips excels that go top foot back to wild thing in her. Lift your hips up Excel. Come back to plank. I'm pressed back to downward dog. Bring your right foot towards the middle of your mat. Inhale, sweep your left leg up to the sky. Excel, step your left foot in between your hands. Lift your right foot off the mat and come up into Warrior three. Bring your arms back by your side, flex your right foot and hold the post. L take a deep breath and draw your shoulders back. Exhale, Bring your left fingertips to the mat and lift your right hand up and balancing half moon. Flex your right foot, reach up through your fingertips and maybe even look up. Take one more deep breath in Exhale. Bring your right town down to the mat and step back to runner's lunge in house. People left hand up to this guy. Exhale, roll onto the outside of your right foot and come into side plank in her Lift your hips up excels that pure top foot, back toe wild thing in How are just fine Exhale. Come back to plank. I'm pressed back to Downward Dog to come down to the mat. You can drop onto all fours and come deceit it, or challenge yourself to try a jump through. If you feel like trying something new, bring your hands back about the foot and as wide as the map. Bend your knees a lot. Look up to the top of your mat to take a deep breath in and jump your feet through your hands. It may take you several attempts before you make a smooth transition, but it will become easier with practice. Bring yourself to the middle of your mouth in house it upto. Exhale slowly Lower yourself all the way down to the mat. Hug your knees into your chest and lengthen the back of your neck. Draw circles with your knees one way and the other. Take hold of the outsides of your feet and wrote from side to side and happy baby. Hug your knees into your chest and release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matter and fall open well, your shoulder blades underneath you and relax your hands, palms facing up. Close your eyes. Let your entire body melt into the mat. Relax your toes, the outages of your feet, the tops of your feet, your ankles. Lower legs, knees, guys. Hips uh, lower back. Just shoulders, um, hands, fingers, George lips, cheeks and I. Since a wave of relaxation flowing from your toes all the way out to the crown of your head , allow any tension in your body to slip away and your mind to rest and become quiet when you already bought onto your right side and gently bring yourself up to sitting. Now you can move back into your day 12. Balance Skills: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, drop your shoulders back. Allow your arms to full by your sides and look straight ahead. Gently engage your abs. Press into your feet and lengthen all the way up your spine and neck to the top of your head but likes your jaw and release any tension across your forehead. Close your eyes. The sequences in this series improved joint stability, core strength, body control, focus and coordination, all of which lower the risk of injury during athletic activities as well as in everyday life. In today sequence. Bring all your attention to developing these vital balancing skills. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Open your eyes. You can bring your feet together, will keep them hip with. The part is we start to warm up the body. Take a deep breath in sweep your arms out, end up, look up, Excels one. Dive down into forward fold in hell. Look up. Stretch your spine forward excels that your left foot back Drop your knee and release your back foot in low lunge Inhales If your arms out in the inter crescent, lunge, excel, Drop your right fingertips to the mat and bend your left arm over to the right, reached through your fingertips and stay here for a few breaths. Draw your left shoulder back and hold the pose completely. Still. Take one more deep breath in excel. Bring your left time back to the mat. Tuck your back toes and step your right foot back to plank. Exhale dropped your knees and lower all the way down to the mat. Inhale, interlace your fingers at the base of your spine and lift your chest and feet off the mat. In locust pose X How Draw your shoulders back in her look up. Impressed back to the balls of your feet. Excel released the pose. Bring your hands to the mat to press your hips back, tuck your toes and lift up into downward dog. You can bend your knees as much as you need to to fully extend your spine. Press evenly into both palms. Check that your middle fingers a parallel with the edges of your mat and that your knees and Terry's point forward take a deep breath in Exhale. Step your left foot forward for lowland on the other side. Drop your right knee and release your back foot inhales. Keep your arms that end up, look up to your thumbs. Excelled up your left fingertips to the mat and bend your right arm up and over. Read through your fingertips. Draw your right shoulder back and feel a deep stretch in your right of leaks. Take one more deep breath in Exhale. Bring your right town back to the map. Inhale, tuck your back toe. Step your right foot in between your hands and look up. Exhale, fold in her look up. Sweep your arms at end up. Come up, exhale. Bring your hands but down by your sides in house. If your arms that end up, reach up. Exhale swan, Dive down into forward fold in her look up. Draw your shoulders back. Exhale, step your left foot back, drop your knee and release your back foot in how come up, press your palms together at your chest. Exhale. Bring your left elbow to the outside of your right thigh and twist to the right. You can stay here or tuck your back toes. Lift your left knee off the mat and come into revolved side angle pose. Take one more deep breath in Exhale. Release the pose. Bring your hands back down to the mat and step back to downward dog. Bring her left foot towards the middle of your mat. Inhales people right leg up to this guy. Excel Benjani and drop your right foot back. Open up your hips and hold the pose for a few breaths. Last breath in. Straighten your right leg. Point your toes. Eggs are Bring your right foot back to the mat Inhales people left leg up to the sky Excel Benjani and drop your left foot back. Allow your hips to fall open. Inhale, straighten your left leg excel. Bring your left foot back to the mat in how press into your palms and stretch out your spine. Exhale, step your left foot in between your hands. Drop your right knee and release your back foot in how come up and bring your palms together at your chest. Excel, bring your right elbow to the outside of your left eye and twist of the left. If you want to come into revolved side angle pose, tuck your back toes and lift your right knee off the mat. Take one more deep breath in Exhale. Release the pose. Bring your hands back down to the mat. Inhale, tuck your back toe. Step your right foot in between your hands and look up. Excel, Fold in her look up soup your arms out. End up, Come up. Exhale. Bring your hands back down by your sides. Shift your weight into your right foot in hell. How go lefty into your chest? Exhale tipped forward. Reach your fingertips to the mat to lengthen your left till back. You can keep your right leg. Ben. Inhale. Come back up to standing and hug your left knee into your chest and again exhale tipped forward. Reach your fingertips to the map to impress your left tailback. If you have your balance, sweep your right hand up to the sky and twist open into revolved balancing half moon. Point your left toes down in how reach up through your fingertips. Exhale, Bring your right time back to the map. Inhale. Come back up to standing. Bend your right knee her go left me into your chest. Draw your shoulders back. Exhale, Release your knee and bring your foot back down to the mat for the other side. President Left foot family into the man in How I go Right Being t o chest. Exhale a tip forward. Reach your fingertips to the mat and lengthen your right till back. Inhale. Come back up to standing and her go knee into your chest. Excel tipped forward. Reach your fingertips to the mactan. Flex your back foot with complete control. Sweep your left hand up to the sky and rotate your chest open into twisting, balancing half moon. Point your right toes down in how? Reach up through your fingertips. Exhale. Bring your left hand back to the mat in how bend your left knee. Come up to standing. Hug your right knee into your chest. Excel, release your knee and bring your foot back down to the mat. Inhales if your arms out, end up, reach up. Excel Swan. Dive down into forward fold in her look up. Exhale step back to plank in house. If you'll wait onto your right hand for side plank, lift your left hand up and over. Exhale. Hold the post still or for an intense balance and core strength exercise. Try to bring your knee up to meet your elbow and repeat that four times one to three. Four in how read through your fingertips. Exhale, Release the pose. Come back to plank. Impress your hips back to downward dog for the other side. Inhale row forward into plank and shift your weight onto your left hand. Lift your right hand up and over. Exhale, hold the post ill or try to bring your knee up to meet your elbow four times. One. Do you three full in how? Reach to your fingertips. Exhale, Release the pose and dropped down to plank Inhale. Press firmly into both hands. Excel, rock forward and lower half way down. Inhale. Come through the upward facing dog. Exhale, Roll over your tears into downward dog. Now you can either try jump through or drop down to all fours until you have built up enough confidence. If you do want to practice jumping through, bring your hands back about a foot and it's wide is the mat. Bend your knees a lot. Look up to the top of your mat. Take a deep breath in and jump your feet through your hands. Bring yourself to the middle of your mount. Inhale. Sit up tool. Exhale slowly. Lower yourself onto the mat for our final exercise. Balancing bridge pose. Bring your feet back to graze your fingertips on an inhalation. Present your feet and lift your hips all the way up. Check that your knees point straight ahead and do not roll out to the side or in towards each other. Your feet should be directly underneath your knees. Terrorist point straight ahead, and your spine should be evenly supported by your shoulders and your feet. Push up to your edge and take smooth and even breaths at the top of the pose. If you want to go deeper, you can roll your shoulders underneath. You interlace your fingers, straighten your arms, impress your little fingers into the mat. Take deep breaths at the top of the pose, pressing family and to both feet. If you feel confident, lift your right foot off the mat. Impressed through your right heel. Take one more deep breath in exhale. Switch sides. Lift your left foot off the mat and put your left ear up to this guy. Take one more deep breath in Excel. Bring your foot back down. Release your arms out from under you and low slowly down to the mat. Bring one hand to your belly and one hand to your chest. Walk your feet to the edges of the map on. Drop both knees to the right on the left windscreen, wiping your knees a few times to release your lower back. Bring your knees back to center and help them into your chest. Release your arms and legs and my back and final resting pose that your feet come as wide as the matter. In Ford Open. Roll your shoulder blades underneath you and relax your hands. Palms facing up. Close your eyes. Allow your body to rest and rejuvenate. Bring your awareness toward the places where your body is in contact with the mat to your heels, Cobb's and the backs of your thighs to your sacrum. Upper back shoulders, elbows, forums, fingers, knuckles on the cover. The back of your head become aware of your whole body and of your breath moving in and out . Allow any tension in your body to slip away and your mind to rest and become quiet when you already brought on to your right side and gently bring yourself up to sitting. Now you can move back into your day. 13. Stabilisation: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, roll your shoulders back. Allow your arms to fall by your sides and look straight ahead. Relax your toes and lengthen all the way from the soles of your feet up to the crown of your head. Balance your weight evenly from front to back and side to side. Soften your jaw and the muscles in your face. Close your eyes. Yoga is a form of functional body weight training, so, as well as strengthening the larger muscle groups by integrating balance workouts into your training program, you turn rarely used and often underdeveloped stabilizer muscles in today sequence. Focus on the subtle adjustments you make to maintain your balance in the poses that develop greater body control and functional strength. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes you can bring your feet together will keep them hip with the park. Take a deep breath in circle your arms out and up. Look up. Excel Swan. Dive down into forward fold in her look up. Stretch your spine forward. Exhale, Step your left foot back to runner's lunge. Inhale, See pure arms ford and up into high lunge. Exhale, sink into the pose. Stretch your arms out to the sides. Cross your right arm over the left. Bend your elbows, wrap your forearms and try to bring your palms together in eagle arms. Lift your elbows, point your fingers and look up. Relax your right toes and hold the pose completely still. Take one more deep breath in Exhale. Release the pose. Bring your hands back down to the mat and step back to downward dog in Hell Benjani's and stretch your spine. Exhale, step your left foot in between your hands, soup your arms back and come up into flying. Lunge in how reach back to your fingertips. Exhale, drop your hips, rewrap your arms and eagle. Cross your right arm under the left. Take a deep breath in exhales that your right foot forward lifted up and carefully transition into worry. A three. Press back through your right teal and relax or left hose. Focus on a point that isn't moving to help you maintain your balance. Take one more deep breath in Exhale. Come back to mountain pose and release your hands by your sides. Inhale. See if your arms that end up, Reach up. Excel Swan. Dive down into forward fold in her look up. Draw your shoulders back, exhales Step your right foot back to runner's lunge This time in hell, seep your arms forward and up into high lunge. Exhale, sink into the pose. Stretch your arms out to the sides. Cross your left arm over the right. Bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows, point your fingers, look up and drop your hips. Take one more deep breath in Exhale, release the pose. Bring your hands back down to the mat and step back to downward dog. Inhale. Press evenly into your palms. Exhale, step your right foot in between your hands. Sweep your arms back and come up into flying. Lunge in how draw your shoulders back, Excel press back family through your left heel. Cross your left arm under the right into your arms. Take a deep breath in exile. Lift your left foot up and coming to Warrior three. Flex your back foot and try to stay as still as you can in the pose. Take one more deep breath in Exhale. Come back up to standing and release your hands by your sides. Let's come into full eagle pose. This is one of those awkward poses that starts off being frustrating. But once you master it spurs, you want to try harder and more challenging postures. Bend your knees cause your right leg over your left and wrap your right foot behind your left calf. Your left knee should point straight ahead. Stretch your arms out to the sides. Cross your right arm over the left, bend your elbows, wrap your forearms and tried to bring your palms together. Lift your elbows, point your fingers, drop your hips and stay here for a few breaths. Release any tension in your neck and shoulders and focus all your attention on remaining is still a Z. You can take one more deep breath in Exhale. Carefully release the pose and bring your hands back down by your sides. Bend your knees cause your left leg over your right and wrap your left foot behind your right calf. Check that your right knee point straight ahead. Stretch your arms out to the sides. Cross your left arm over the right. Bend your elbows, wrap your forearms and tried to bring your palms together. Lift your elbows, point your fingers and draw your shoulders back. Last breath in Exhale carefully untangle yourself from the post and bring your hands back down by your sides. Let's continue with some more. Balancing standing poses in how Bend your knees up your hands back and up into Chapo's Exhale. Stand up in Swan. Dive down into Ford. Fold in her look up. Draw your shoulders back. Exiles that back to downward dog, Turn your left heel down and step your right foot in between your hands. Inhale, see if your arms at end up into warrior one. Drop your hips. Exhale. Open up into Warrior two. Inhale, Straighten your front leg and reach your right town forward. Exhale windmill your arms into triangle pairs. You can take hold of your sin ankle or bring your fingertips to the mat in her Look up to this guy, excelled or your left hip back and hold the pose for a few breaths. Last breath in, reach up. Exhale. Come back up to standing for Revolved Triangle pose. Step your back foot forward about a foot. Check that your front Terry's point straight ahead and that your back foot turns out about 45 degrees. Place your hands on your hips. Bring your right tip back and press firmly into your left heel in her. Lift your left arm up. Exhale, lengthen your spine and extend forward and place your left hand inside, on or outside your front foot. Sweep your right hand up to this guy. Look down straight ahead or up to your fingertips. Be careful not to strain your neck. Stretch through both arms and try to balance your weight evenly between your back here on your front foot. In her, lengthen your spine, exhale, twist and hold the pose for a few more breaths. Take one more deep breath in exhale. Bring very pounds back to the marked and step back to downward dog. Turn your right to go down and step your left foot in between your hands. Inhale, sweep your arms out and up into warrior one. Sink your hips. Exhale. Open up into warrior two. Inhale, straighten your front leg and reach your left hand forward. Exhale windmill your arms into triangle. You can take hold of your shin ankle or bring your fingertips to the mat in her Look up to this guy. Excel Joy. All right, shoulder back. Take one more deep breath in Exhale. Come back up to standing for evolved triangle. Step your back foot forward. Check that your front Terry's point straight ahead and that your back foot turns in. Place your hands on your hips, square them to the front of your mapped and straighten your back leg as much as you can in how lift your right arm up. Exhale, Extend forward and place your right hand inside on or outside your front foot. Sweep your left hand up to the sky and look down straight ahead or up to your fingertips. Try to balance your weight evenly between both feet in how lengthen, exhale, addressed and hold the postal. Take one more deep breath in Exhale. Bring very fans back to the market and step back to downward dog in her. Look up to the top of your mat. Bend your knees, step or jump lightly in between your hands and look up. Excel. Fold in hell. Bend your knees, sit back into and sweep your arms forward and up. Exhale, stand up and bring your hands back down by your sides. Let's come into our final pose on armed violence called side crow. Inhale. See if your arms that end up reach up. Exhale swan. Dive down into forward fold. Inhale look up stretchers. Find forward. Exhale, step or jump back to plank and lower down in how comfort to upward facing dog Exhale. Roll over your toes into downward dog. Walk your hands all the way back to your feet and bring them together in her Look up. Draw your shoulders back. Exhale Benjani's and come into a squat to his both knees to the left and place your palms. Factor the mat shoulder width apart. Press your left elbow against your right knee and your right elbow against your right hip. Shift your weight onto your hands and allow your feet to lift up, seal your lips and stay here for a few breaths. Holding the poses did as you can come down when you already and swivel your knees to the right. Place your right elbow against your left knee in your left elbow against your left hip. Shift your weight onto your hands and let your feet lift up. Release the pose and come forward to all fours. Sweet both feet to the left. Sit back and come to the middle of your mat with your feet hip width apart in house it upto excel or slowly down to the mat. How gurneys into your chest and gently rock from side to side. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the mat and fall open. Roll your shoulder blades underneath you and relax your hands. Palms facing up. Close your eyes. You have just three days left in the balance challenge. Take a few moments to let all your hard work sink in. Draw your awareness to the sensations and all 10 tears to the sensations in your feet, ankles, lower legs, knees, thighs and hips. Bring your attention to your belly breathing in and out and to your chest, rising and falling. Feel the sensations in your fingers hands, ums, shoulders, neck, face and had finally become aware of your whole body. Allow any tension in your body to slip away and your mind to rest and become quiet when you already wrote onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 14. Mental Efficiency: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, roll your shoulders back that your arms for by your sides and look straight ahead. Gently engage your core muscles. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Soften and relax your jaw and your tongue from the roof of your mouth plays your eyes. Complex Skill acquisition workouts such as the sequences and this challenge not only improve athletic performance through better hand eye coordination, increased response times and enhance body control, but also challenge and strengthen networks in the brain that a useful for thinking focus a mental efficiency. At first, you may find that you struggle, but repetitive practice and increased complexity of the poses will speed up the signals in your brain and make your movements more precise. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's begin with eagle arm tree pose. Fix your gaze on a point of eye line that isn't moving to help you. Keep your balance. Bring your hands to your hips for stability. Shift your weight into your right foot and bring the soul of your left foot your right ankle, lower leg or inner thigh in house. Keep your arms out, end up exhale, Circle your hands down and cross your right arm under the left. Bend your elbows, wrap your forearms and try to bring your palms together in eagle pose. Lift your elbows, point your fingers, seal your lips and take a few smooth and even breaths. Take one more deep breath in exhale. Release the pose and bring your left foot back to the mat for the other side. Bring your hands back to your hips, shift your weight and your left foot and bring your right foot to your uncle, lower leg or inner thigh in house. You go arms out and up. Exhale, cycle your hands down. Of course. Your left arm under the right. Bend your elbows. Wrap your forearms and try to bring your palms together. Lift your elbows, point your fingers and relax your shoulders. Last breath. In Exhale, Release the pose and bring your right foot back to the map. You can bring your feet together. If that feels more comfortable. Inhale. Circle your arms out and up. Look up, excels one. Dive down into forward fold in how look up, stretch your spine forward exhales that your left foot, then your right foot back to downward dog. Walk out your feet and shake your head in how stretch your spine excel. Row forward into plank. Shift your weight onto your right town than come into side plank in her. Lift your left hand up to this guy. Exhale, Stay here for a few breaths. They'll bring your left foot to your inner right ankle or thigh and lift your left hand up and over in her. Read through your fingertips. Exhale. Come back to plank, drop to your knees and level the way down to the mat in how Press into your palms and lift up into cobra eggs are lower back down. Press your hips back, tuck your tears and lift up into downward dog in how. Press evenly into both palms. Exhale. Roll forward into planks. If your weight onto your left hand and come into side plank in her reach up to your fingertips. Excels day here. I'll bring your right foot to your ankle or inner thigh and lift your top pant up and over in her. Lift your hips up exile, Come back to blank. Drop to your knees and, though all the way down to the mat in her lift up into cobra, draw your shoulders back. Eggs are lower back down. Press your hips back, tuck your tears and lift up into downward dog in her. Look up to your hands. Bend your knees and neither step or jump your feet in between your hands and look up. Exhale, fold in her look up soup your arms out. End up, come up excel. Bring your hands back down by your sides in house. If your arms out, end up, reach up, excels one. Dive down into forward fold in how look up stretchers find forward excels. Step your right foot than your left foot back to downward dog. Bring your left foot towards the middle of your mat in house people. Right leg up to this guy. Point your toes. Exhale. Step your right foot in between your hands. Drop your hips. Lift your left foot off the mat and come up into warrior three. Keep your fingertips on the map. Cross your right down over the left, bend your elbows, wrap your forearms and bring your palms together in eagle pose. Press back through your left heel and hold still for a few breaths. Take one more deep breath in Excel Micro. Bend your right knee, come up to standing. Release your arms and hug your left knee into your chest. Let go of your knee and take hold of the inside of your left ankle with your left hand and lift your right arm up in how Reach out deal Fingertips. Excel tipped forward into dance. Oppose. Reach forward with your right hand is you. Gently press your left foot into the palm of your left hand. Relax your shoulders and try to keep your hips level. Take one more deep breath in excel. Bring your right fingertips to the mat and come into a variation of balancing half moon. Draw your left shoulder back and take smooth and even breaths. Take one more deep breath in Excel. Carefully bring your fingertips and your left foot back to the mat and step back to plank in hell. Press family into both hands. Exhale rock forward to the tops of your toes, and they were halfway down in How come through the upward facing dog XLR Olivia Terry's into downward dog. Bring your right foot towards the middle of your mat in house. People left leg up to this guy. Point your toes. Exhale. Step your left foot in between your hands. Drop your hips. Lift your right foot off the mat and come up into Warrior three. Cross your left arm over the right. Bend your elbows. Wrap your forearms. Bring your palms together and broaden across your upper back. Flex your right foot and hold the post. Still last breath in Exhale. Come up to standing. Release your arms and her go right knee into your chest. Let go of your knee and take hold of the inside of your right ankle with your right towns and lift your left arm A in her reach up to your fingertips. Excel lean forward in dancer weeks to your fingertips as you gently press your right foot into the palm of your right hand and lift your right foot up to deepen the pose. Last breath. In Exhale, Bring your left fingertips to the mat and come into candy post. Draw your right shoulder back can take smooth and even breaths. Take one more deep breath in exhale with complete control. Bring your fingertips and your right foot back to the mat. Step back to plank in hell. Engage your core Excel rock forward and low halfway down in how come through to upward facing Dog Excel Role Avio Terry's into downward dog Bring your left foot towards the middle of your mat. Inhales people right leg up to this guy Excel, step your right foot in between your hands, lift your left foot off the math and come up into Warrior three. Bring your arms back by your sides. Press back to your left heel and draw your shoulders back. Take a deep breath in lengthen through your spine. Excel, bring your right fingertips to the mat and lift your left hand up to this guy and balancing half moon. Flex your left foot and reach up to your fingertips. Take one more deep breath in X our Bring your left hand down to the mat in house people right Turned up to the sky and twisting half balancing moon Point your left toes down Excel , relax into the pose Take one more deep breath in excel Bring your right town back to the mat in house Stretchers Buying forward Exhale Step back to downward dog. Bring your right foot towards the middle of your mat in house. Keep your left leg up to this guy exhales Step your left foot in between your hands Lift your right foot off the mat and come up into Warrior three. Bring your arms back by your sides, flex your right foot and hold the post l take a deep breath in Draw your shoulders back Excel Bring your left fingertips to the mapped and lift your right Turned up in balancing half moon. Flex your right foot, reach up through your fingertips and maybe even look up. Take one more deep breath in excel. Bring your right town down to the mat, inhales if your left arm up to this guy and twisting half balancing moon point your left toes down. Exhale tried to find your balance. Take one more deep breath in exile. Bring your left arm back to the map in how Draw your shoulders back. Excel, Step back to downward dog. Now you can either try a jump through or drop down to all fours until you have built up your confidence. If you do want to practice jumping through, bring your hands back about two foot and as wide as the map. Benjani's a lot. Look up to the top of your mouth to take a deep breath in and jump your feet through your hands. Bring yourself to the middle of your mat in house it up. Toll. Exhale slowly. Lower yourself all the way down to the mat. Hug your knees into your chest and lengthen the back of your neck. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matter and fall open well, your shoulder blades underneath you and relax your hands, palms facing up. Close your eyes. Let go of any tension or tightness in your body. Relax your toes. The out deserve your feet. The tops of your feet, your ankles, lower legs, knees, guys. Hips, abs, lower back. Just shoulders. Um, so hands fingers your lips cheeks and I So it's a wave of relax ation flowing from your toes all the way up to the crown of your head. Allow any tension in your body to slip away and your mind to rest and become quiet. When you already roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 15. Agility: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Draw your shoulders back and broaden across your color. Bans that your arms will naturally by your sides and look straight ahead. Present your feet 10. T engage your abs and lengthen all the way up your spine to the top of your head. Relax your jaw and the muscles in your face. Close your eyes. The integration of all the complex skills involved in balance training greatly improves agility with consistent practice, more stable joints and quicker neuro muscular communication would allow you to move with more speed and efficiency. In today sequence. Try to focus on being agile and maybe even acrobatic in the back bending poses Celia lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in Chester. Rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together. Will keep them hip with the part. Take a deep breath in. Sweep your arms out and up. Look up ex house one. Dive down into forward fold in her look up stretchers bind forward Excels that your left foot back. Drop your knee and release your back foot in low lunge. Inhale. Sweep your arms out and up into crescent lens. Excel. Bring both hands behind you. Pick up your left foot and hold it with both hands in how draw your shoulders back. Excels. Cry your hips with the front of the mat. Put your left foot in towards your sacrum. Hold the pose completely still for a few breaths. Take one more deep breath in Exhale. Release your hands and bring them down to the mat. Inhale, take your back toes and step your right foot back to plank. Exhale jumped your knees and though all the way down to the mat for a balancing back bending locust pose variation. Look up and lift your chest a few inches off the map. Bend your right knee, lift your left leg all the way up and point your toes gently. Rest your left knee on the sole of your right foot. Hold the post completely still for a few breaths, being careful not to over arch your back. Take one more deep breath in Exhale. Release the pose and bring very feet to the mat. Look up and lift your chest. Bend your left knee, lift your right leg up on point your toes, but I still write me on the sole of your left foot. Draw your shoulders back and hold the very still. Take one more deep breath in Exhale. Release the pose and bring both feet back to the mat. Press your hits back, Tell Kyoto's and lift up into downward dog. Take a deep breath in Exhale. Step your left foot forward for lowland on the other side. Drop your right me and release your back foot inhales If your arms out end up, look up to your thumbs. Exhale. Bring both hands behind you. Pick up your right foot and hold it with both hands in how Draw your shoulders back Excel. Square your hips to the front of the mat and put your right foot in towards you to feel a stretch in your right. Sellers, take one more deep breath in Exhale, Release your hands and bring them down to the mat in hell. Tuck your back toes, step your right foot in between your hands and look up. Excel, Fold in her Look up. Secure arms that end up, Come up excel. Bring your hands back down by your sides. Shift your weight into your right foot in hell. I go left knee into your chest. Excel tipped forward. Reach your fingertips to the mapped and lengthen your left heel back. Inhale. Come back up to standing and I go left knee into your chest and again excel tipped forward . Reach your fingertips to the map to impress your left heel back. Inhale. Come up to standing and hug your left knee into your chest. Release your knee and take hold of the inside of your left ankle with your left hand and lift your right arm up in how Reach out to your fingertips. Excel tipped forward into dance. Suppose. Reach forward with your right hand as he gently press your left foot into the palm of your left hand. Take one more deep breath in Excel released the post with the other side president left foot firmly into the mat. Inhale her goal right me into your chest excel tipped forward. Reach your fingertips to the map to lengthen your right till back. Inhale. Come back up to standing and hug your knee into your chest. Excel tipped forward. Reach your fingertips to the mapped and flex your back foot in how come up to standing and her girl. Write me into your test. Release your knee and take hold of the inside of your right ankle with your right hand and lift your left arm up in. Now reach up to this guy. Exhale, Lean forward into Dancer Week through your fingertips as you gently press your right foot into the palm of your right town and lift your right foot up. Relax your shoulders and try to keep your hips level. Take one more deep breath in Exhale. Release the pose and bring your arms by your sides. Inhales. If your arms out, end up, look up, exhales one. Dive down into forward fold in how look up stretch was fined forward. Exhale Step back to Plank and Noel, the way down to the mat for Bobo's Take hold of the outsides of your ankles and flex your feet in her. Lift your chest and thighs up off the mat. Make sure that your knees and the wider than your hips press your ankles into your hands, draw your shoulders back and hold the pose for a few breaths. Last in hell, press into your hands. Look up. Exhale carefully. Release the pose and bring your left teat to the mat. Well, your hips gently from side to side to release your lower back. Bring your forehead to the mat in your hands by your shoulders. Push all the way back to child's pose in her look up to your hands. Exhale, tuck your toes and lift your hips up into downward dog in hell. Come forward into plank Excel. Roll onto the outside of your left foot and come into side plank in how reach up through your fingertips. Exhale, step your left foot back to wild thing in how lift your hips up. Exhale. Come back to bank impressed back to downward dog in her. Come forward into plank. Exhale, Roll onto the outside of your right foot and come into side plank in how reach up to your fingertips. Exhale, step your top foot back to wild thing in how lift your hips up Exhale, Come back to blank. Impress your hits back to Downward Dog. It's your choice whether you jump through or drop down to all fours for our closing sequence. If you want to practice jumping through, bring your hands back about a foot and as wide as the mat. Benjani's a lot. Look up to the top of your mouth. Take a deep breath in and jump your feet to your hands. Bring yourself to the middle of your mat in house. It's upto excel. Low your upper body down to the mat and hug your knees into your chest. That's finished with one of the most skillful yoga poses the wheel, but fast will come into bridge to warm up your spine. Bring your hands bio sides, palms facing down. Lo your feet and walk them back to your fingertips on a inhalation. Present your feet and lift your hips all the way up. Check that your knees point straight ahead and do not roll out to the side or in towards each other. If you want to go deeper, you can roll your shoulders underneath. You interlace your fingers, straighten your arms and press them into the map in Lift your hips. Excel. Release your arms out from under you and low slowly back down to the mat. Resist the urge to hug your knees into your chest. Our final paises Well, this posture can be fairly challenging, so you can always keep practicing bridge until you've built up your confidence to come into will bring your hands next to your ears. Fingertips. Point forward in her lift up onto the top of your head and pause for a moment. Hug your elbows and take a deep breath in Exhale. Straighten your arms and legs and come up into wheel. Keep pressing into her hands and feet and stay here for a few breaths. Relax your head and neck. If you feel confident, lift your right foot off the mat and point your toes. Release your foot and switch sides. Lift your left foot off the mat and point your toes up to this guy. Release your foot, press into your palms, tuck kitchen and come down to the base of your neck before lowering all the way down to the mat. Bring your hands by your sides and remain still for a few moments. Bring one hand to your belly and one hand to your chest. What? Your feet to the edges of the map on. Drop both knees to the right and the left windscreen, wiping your knees a few times to release your lower back. Bring your knees back to center and hug them into your chest. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matter and four leben well, your shoulder blades underneath you and relax your hands. Palms facing up. Close your eyes just one more day to go. You should be feeling pretty focused and agile after the last 14 days of practicing balance and yoga skills. Take the next few minutes, or as long as you can to completely relax. Bring your awareness to all the places where your body is in contact with the map to your heels, Cobb's and the backs of your thighs to your sacrum, off the back shoulders, elbows, forums, fingers, knuckles and the curve of the back of your head. Become aware of your whole body and of your breath, moving in and out. Allow any tension in your body to slip away and your mind to rest and become quiet when you already but onto your right side and gently bring yourself up to sitting Now you can move back into your day. 16. Eyes Closed: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Roll your shoulders up, back and down and broaden across your collarbones that your arms full bio sides and look straight ahead. Gently engage your abdominal muscles and lengthen all the way from the soles of your feet up your spine to the top of your head. Relax your jaw and release any tension across your forehead. Close your eyes. Congratulations on reaching the final day in the balance challenge. You've completed the most technically demanding program in the studio 15 Siris, both physically and mentally. For the final sequence, bring all your attention to remaining as still as you can in the holding poses and refining your transition between postures to enhance body control and develop your powers of concentration, seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. If you want to try something different and more challenging. You can start the sequence with your eyes closed. Bring your feet together. Will keep them hip width apart. Take a deep breath in. Sweep your arms out and up. Reach up ex house one. Dive down into forward fold in her look up. Draw your shoulders back. Exhale, step your left foot back to runner's lunge in hell. Soup your arms forward and up into high lunge. Exhale, sink into the pose and stay here for a few breaths. Relax your toes and the muscles in your face. Take one more deep breath in reach up. Exhale, Bring your hands back down to the mapped and step back to downward dog. You can keep your knees bent or straighten your legs. Impress your heels back down towards the mat. Being aware of where your body is in space when your eyes are closed enhances your appropriate receptive skills, which are a critical component of balance. Take a moment to refine your pose. Spread your fingers and Preston evenly into both hands. Try to straighten your elbows and rotate your arms outward. To fill a Borden ing across your upper back. Tilt your pelvis up allow us spying to lengthen and shake your head to release any tension in your neck and shoulders. Inhale, come up to a tip toe. Stretch your feet. Exhale Press your heels back down towards the mat and Felix and just fine and again inhale . Come up to a tip toe. Stretch your feet. Exhale, lower your heels, impressing to your palms. Bring your left foot towards the middle of your mat. Inhale soup your right leg up to the sky. Point your toes. Exhale Benjani and drop your right foot back. Draw your right hip back. Press evenly into both palms and hold the pose for a few breaths. Take one more full breath in Exhale on your right foot back to the mat. Inhale, see pure left leg up to the sky. Point your toes, exhale, Bend your knee and drop your left foot back. Allow your hips to fall open. Spread your fingers. Impress your palms firmly into the mat. Last breath in. Press into your palms. Exhale. Bring your left foot back to the mat in how bend your knees. Structural spine. Exhale. Step your left foot in between your hands and runner's lunge in housekeeper arms forward and up into high lunge X How drop your hips feel all the muscles in your body engages. You try to hold the post completely still. Take one more deep breath in reach up Excel. Bring your hands back down to the mat and step back to downward dog. Inhale, step your right foot, then your left foot in between your hands and come halfway up. Exhale, fold inhale, see if your arms out end up, come up excel. Bring your hands back down by your sides. You can open your eyes for the next sequence or keep them closed. If you want to challenge your balancing superpowers in house. If your arms out, end up, stretch up ex house one. Dive down into forward fold in how look up, draw your shoulders back. Exhale step back to downward dog. Inhale. Press into your palms. Exhale, step your left foot in between your hands in runner's lunge in hell. Super arms back behind you and come up into flying. Lunge, exhale. Draw your shoulders back can drop your hips. Bring your right turn to your right tip on your left fingertips to the map beside your left foot. take a deep breath in Exhale, lift your back foot up and open your chest and balancing half moon. Bring your fingertips directly underneath your shoulder and flex your right foot in how which are right turned up to this guy and look straight ahead or up to your fingertips. If you can take one more deep breath in Exhale, bring a right 10 down to the mat in house. It could left hand up to this guy and twisting, balancing half moon point to her left toes down. Excel joy your left shoulder back. Take one more deep breath In Exhale, bring your left hand back to the mat in house. Treacherous buying forward. Exhale, Step back to downward dog in hell. Joy your hips and shoulders back. Exhale, step your right foot in between your hands and runner's lunge. Inhale, Sweep your arms back and come up into flying. Lunge. Exhale, joy your shoulders back and drop your hips. Bring your left hand to your hip on your right fingertips to the map beside your front foot . Take a deep breath in excel. If your back foot up into balancing half moon, bring your fingertips directly underneath your shoulder and flex your left foot in her. Reach your left hand up and look straight ahead or up to the sky. Take one more deep breath in. That's our Bring your left hand down to the mat in house people, right turned up to this guy and point your left toes down. Exhale, try to relax into the pose. Last breath In Excel, Bring your right time back to the mat in how draw your shoulders back exhales that back to downward dog in her Look up to your hands. Bend your knees any of the step, or jump your feet lightly in between your hands and look up Excel. Fold in her look up. See if your arms at end up, come up excel. Bring your hands back down by your sides. Let's come into Chapo's twists and revolved side angle. You can bring your feet together will keep them hip with the part for more stability in housekeeper arms. For it or not excel. Bend your knees and sit back into air. Press your palms together at your chest. Bring your right elbow to the outside of your left knee and twist your upper body to the left. Shift your right tip back to bring your knees in line and hold. The pose is still is. You can you can stay here or open your arms and carefully step your right foot back to revolved. Side angle pose. Straighten your back leg. Open your chest to the left and try to hold the pose completely. Still. Take a deep breath in Exhale carefully step your right foot back to chair. Pose. Inhale. Keep your knees bent and bring your arms back up by your ears. Exhale, stand up and bring your hands back down by your sides. Inhale, sweep your arms forward and up, excels it back into. Press your palms together at your chest. Bring your left elbow to the outside of your right knee and twist your upper body to the right. Shift your left hip back and keep your weight in your heels. You can stay here or open your arms and carefully step your left foot back to revolved side angle. Straighten your back leg, open your chest of the right and look up to your fingertips. Last breath in exhale, Step your left foot back to depose in hell. Keep your knees bent and bring your arms back up by or is exhale. Stand up and bring your hands back down by your sides. Let's come into our final pose a challenging arm balance called crow Pose. Inhale super arms out, end up, look up Excel Swan Dive down into forward Fold in hell. Look up. Stretch your spine forward Excel, step or jump back to blank and lower down in how come through to upward facing dog. Exhale Roll Avio toes into downward dog. Walk your hands all the way back to your feet and bring them together in her look up. Draw your shoulders back. Exhale, bend your knees and come into a scot. Check that the balls of your feet to touching. Bring your knees at wide and place your palms on the mat. Shoulder with the park. Lo your upper body between your knees. Impress your upper arms against your shins. Come up to the balls of your feet. Fragile fingers wide. Impress into your poems. Squeeze your knees firmly against your upper arms, lift your hips and lean forward so that your weight shift from your feet into your hands. Keep moving forward until your feet begin to lift off the floor. If your feet didn't lift all the way up, that's OK. Keep practicing and refining the pose. If your feet do come up, list them even higher and look at the map a few inches in front of you to stop you toppling over. When you want to come down, carefully drop your feet back down to the mat, tense it in a Scot. Bring your hands behind you and come forward to the middle of your mat in how stretched out your legs. Point your toes. Eggs are low, you upper body slowly down to the mat for final resting pose. Let your feet come as wide as the mapped and fall open. Well, your shoulder blades underneath you and relax your hands. Palms facing up plays your eyes. Congratulations on completing the balance challenge. I hope that having stretched yourself to the edge of your ability, you are primed and ready to master another year. Good skill. Or you can cycle back through this challenge to develop your balance, coordination and concentration even more. Let's finish with a well deserved progressive muscle relaxation. Scrunch up all the muscles in your face. Wrinkle your forehead, eyes, nose, lips and cheeks and relax. Plant your hands into fists and relax. Shrug your shoulders up to your ears and relax at your back off the floor and relax tight in your stomach muscles and relax. Squeeze your glutes and relax. Curl your toes as tightly as you can and relax. Finally, let everything go. Allow any tension in your body to slip away and your mind to rest and become quiet. Stay in final resting pose for as long as you can.