Balance Flow

Balancing poses on their own can be pretty challenging, but stringing a few of them together really ups the difficulty level!

Begin standing. Shift your weight to one leg and lift the other for tree pose (take any variation here – ankle, calf, or thigh). From tree pose, keep the leg lifted and move into hand-to-toe pose. I opted to stay with the standard pose, but feel free to extend the leg to the side, or reverse the pose by grabbing the toe with the opposite arm and twisting. From hand-to-toe pose, move into dancer by extending the lifted leg back behind you and reaching forward with the opposite arm. Keep the upper body lifted! From dancer you can release directly into warrior III or return to an upright position (still keeping that leg lifted!!) before lowering into warrior III. Remember to keep your hips square here and not to let it open up towards the ceiling! Stay in each pose for 3-5 breaths and repeat on the other leg when you’re finished with the sequence.

Warrior III

Begin standing. Shift your weight to one leg and lift the other off the ground as you raise your arms overhead. On your exhale, begin to tilt your upper body forward while extending your lifted leg straight back. Keep your hips square (don’t let the hip on the lifted leg open towards the ceiling!) and really reach through your arm and extended leg. Focusing on a single point is key for balance. Stay for a few breaths and repeat with the other leg.

Hand-to-Toe Pose

Begin standing. Transfer your weight to one foot and lift the other off the ground. Grab the big toe of the lifted foot and extend the leg straight in front of you. Keep your back straight and tall as you do this! Modify with a strap if extending the leg while holding the toe causes your back to round. Add a challenge to this pose by extending the leg to the side (great for hip mobility!) or adding a twist by grabbing the toe with the opposite hand. After several breaths, come back to standing and repeat on the other leg.

Tree Pose

Begin standing. Shift your weight to one leg as you lift the other leg off the ground. Place the foot of the lifted leg at either the ankle, calf, or thigh, NEVER at the knee!!! Make sure to keep the hip of your standing leg lifted and strong, don’t let it pop out to the side! Keep your hands at heart center, or lift them up overhead. Look up towards your hands to really challenge your balance. It’s helpful to focus on a singular point, either in front of you or above you if you’re looking up. Stay here for 3-5 breaths and repeat on the other leg.

Garland Pose

From a standing position, move your feet to the width of your mat, or slightly further than hip width distance apart. Move your body down into a wide-leg squat. Keep your back straight and bring your hands to heart center and feel a nice stretch in your hips and inner thighs. You can use your elbows to push your legs out slightly, but only as far as it is comfortable for you and as long as you can keep the back straight. For more of a challenge, move to a bound position by twisting from the waist and wrapping your arms around your leg behind you. Don’t forget to keep your back straight as you do this and repeat on both sides if you choose this option!

Pigeon Pose

I like to move into this pose from three-legged dog, but you can also move into this from a tabletop position. From three-legged dog, bend the lifted leg at the knee and bring that ankle to the opposite wrist (i.e. – if the right leg is lifted, bend the right knee. Bring the right knee to the right hand and the right ankle to the left wrist so the leg is (as) perpendicular to the body as is comfortable for you. This front ankle should now be in line with the opposite hip. Keep this front foot flexed and begin to lower down to the mat, while sliding the back leg straight back and sinking the hips to the floor. Only lower down as long as you can keep the hips square. Keep the hands on your mat near your hips and sit up as straight as possible, keeping the spine long. You can also take a forward fold over your tucked front leg by sliding the arms forward and hinging at the hips. For more of a challenge in pigeon, you can take your arms off of the ground and add more of a backbend to the position, or even move into mermaid or one-legged king pigeon pose.

*See Reclined Hip Opener for another option that stretches the hips without placing pressure on the knee joint!

Calf Raises/ Single Leg Calf Raises

Calf training is most commonly forgotten. Although not the most complex muscle group to train, working them properly is crucial to overall balance and stability. Although there are multiple exercises to work your calves, the movement patterns are all the same.

This movement can be done sitting or standing, depending on which calf muscle you are aiming to isolate. Begin this movement with your feet flat on the floor, either holding weight or using body weight only. Then squeeze your calves to lift your heel of the ground. End the motion when you feel the hardest calf contraction. Also, try the single leg variation to add a challenge and work on balance.

Stretch

Calf Raise/ Single Leg Calf Raise

Squeeze

Calf Raise/ Single Leg Calf Raise

At Home Lower Body & Core Workout

Circuit 1:

  • Body Weight Squats x 15
  • Side Plank- 1:00
  • Sumo Squats x 15
  • Side Plank- 1:00
  • Rest – 2:00

Repeat x 3


Circuit 2:

  • Static Lunges x 20 (10 each leg)
  • Heel Touch Crunches x 20
  • Side Lunges x 20 (10 each leg)
  • Russian Twist x 20
  • Rest 2:00

Repeat x 3


Circuit 3:

  • Walking Lunges x 20 (10 each leg)
  • 20 second Crunch Holds x 3
  • Glute Bridges x 12 (see video)
  • Plank -1:00
  • Rest – 2:00

Repeat x 3


Circuit 4:

  • Single Leg Glute Bridge x 20 (10 each leg, see video)
  • V-ups x 10
  • Squat Pulses x 30
  • Lunge Pulses x 30 ( 15 each leg)
  • Rest – 2:00

Repeat x3

 

At Home Upper Body & Core Workout

Circuit 1:

  • Hand Release Pushups x 10
  • Crunches x 10
  • Close Grip Pushups x 5
  • Plank – 30seconds
  • Rest-2:00

Repeat x 3


 

Circuit 2:

  • Supermans x 10
  • Bicycle crunches x 30
  • Side Plank, Hip Taps x 10
  • Plank Leg Lifts x 20
  • Rest- 2:00

Repeat x 3


Circuit 3:

  • Leg Climbers x 20 (10 each leg)
  • Leg lifts x 10
  • Slow Negative Pushup x 8
  • Plank Hand Lifts x 30 (see video)
  • Rest- 2:00

Repeat x3


Circuit 4:

  • Plank with elbow to knee touch x 10
  • Concentrated crunches (legs straight up, try to touch toes) x 10
  • Pushups with elevated feet x 10
  • Mountain climbers x 50
  • Rest – 2:00

Repeat x2