Yoga to Find Out How Good Your Balance Really Is is a curated workout routine with 25 ordered actions and 25 timestamped video clips. Start with Downward-Facing Dog (Adho Mukha Svanasana) and High Plank Pose (Phalakasana). Review the available targets, sets, coaching cues and rest for each action. Selected clips total 11 min 47 sec; rest is listed per action.
Follow in order
Arrive on the mat in downward-facing dog, grounding into the palms and sending hips up and back while establishing a calm breathing rhythm.
Key points
Common mistakes
Dumping weight into the wrists or hunching shoulders toward the ears.
Roll forward into high plank, drawing hands slightly closer to engage arm lines, shifting forward onto toes, and lowering to the floor.
Key points
Common mistakes
Sagging the lower back or lifting hips too high.
Lie prone with feet grounded, perform dynamic chest lifts reaching hands back for 10 reps, and conclude with a 5-second isometric hold.
Key points
Common mistakes
Straining the cervical spine by hyperextending the neck.
Press into palms and tops of feet, lift thighs off the mat, gaze forward, and broaden collarbones.
Key points
Common mistakes
Resting knees on the floor or sinking into shoulder joints.
Exhale to lift hips up and back into downward-facing dog to prepare for the standing sequence.
Key points
Common mistakes
Rushing the breath transition.
Inhale to extend the right leg high and back, maintaining level hips and even weight through both palms.
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Common mistakes
Over-rotating right hip open and twisting the torso.
Exhale to bring right knee across to hover at left wrist, then pull the knee up toward the left armpit with core compression.
Key points
Common mistakes
Allowing hips to drop too low or losing shoulder stability.
Pivot into side plank on left hand, stack right foot, lower left hip toward left wrist in a controlled dip, and press back up.
Key points
Common mistakes
Collapsing left shoulder or rolling chest toward the floor.
Lift right leg in side plank, step right foot to front of mat, raise arms overhead, and sink deep into crescent lunge with left knee hovering.
Key points
Common mistakes
Letting right front knee collapse inward or arching low back excessively.
Hinge forward onto right foot with fingertips on ground, float left leg parallel to mat, level hips, and reach spine forward.
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Common mistakes
Opening left hip outward and hyperextending standing knee.
Rise up to standing balance on right leg, place left sole on inner right thigh/calf, bring palms together at heart, and press hips forward.
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Common mistakes
Placing left foot directly on the right knee joint.
Draw left knee forward and up, extend left leg straight out in front, release arms down by sides, and hold balance.
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Common mistakes
Leaning upper torso backward to compensate for leg height.
Step left foot down hip-width, bend both knees deep, reach arms overhead, draw navel in, and connect through inner arches.
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Common mistakes
Overarching the lumbar spine or letting knees drift past toes.
Plant hands, step to plank, shift forward, hold chaturanga for 5 counts, press back to plank, lower knees/elbows, and glide through updog to downdog.
Key points
Common mistakes
Dipping shoulders below elbow level or dropping the belly.
Inhale to raise the left leg high and back, grounding through both palms and keeping hips squared.
Key points
Common mistakes
Collapsing into the right shoulder.
Bring left knee across to hover at right wrist, then pull the knee up toward the right armpit using core strength.
Key points
Common mistakes
Sagging hips or letting foot drag on the mat.
Pivot into side plank on right hand, stack left foot, lower right hip toward right wrist with control, press back up, and float left leg.
Key points
Common mistakes
Sinking into the right shoulder joint.
Step left foot forward between hands, sweep arms overhead into crescent lunge, and lower right back knee to hover above the mat.
Key points
Common mistakes
Resting back knee on the mat instead of hovering.
Hinge forward onto left foot, place fingertips lightly on floor, float right leg back, and square the right hip down.
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Common mistakes
Flaring right hip open to the side.
Rise up to balance on left leg, place right foot on inner left thigh, press palms together at chest, and open right knee back.
Key points
Common mistakes
Resting the right foot directly on the side of the left knee.
Bring right knee forward and up, extend right leg straight out, lower arms down, and hold leg as high as possible.
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Common mistakes
Slumping shoulders and rounding the lumbar spine.
Step right foot down into chair pose, sink hips back, bend knees, and lift both heels off the mat balancing on balls of feet.
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Common mistakes
Letting ankles roll outward or losing balance forward.
Lower heels, fold forward over straightened legs, then inhale to lengthen the spine into a halfway lift.
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Common mistakes
Locking knee joints rigidly.
Step to plank, shift forward, hold chaturanga for 10 counts, press to plank, glide knees/elbows through updog, and finish in downdog for 3 deep breaths.
Key points
Common mistakes
Dropping hips or collapsing shoulders during the 10-second hold.
Lower knees to mat, sit comfortably on heels or cross-legged, place hands on thighs, close eyes, and observe breath and gratitude.
Key points
Common mistakes
Slumping the spine or fidgeting during seated meditation.
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