Total Body Yoga for Balance And Strength | Yoga With Tim

Key points

• Tuck all ten toes firmly under to stretch the bottom of the feet
• Keep knees hip-width or slightly closer together
• Extend arms forward and relax the forehead down

Common mistakes

Letting the pinky toes flare out untucked, missing the full foot stretch.

Key points

• Stack wrists directly under shoulders and knees under hips
• Inhale to wheel the chest forward while drawing shoulders back
• Exhale to dome the spine and gaze back toward the navel

Common mistakes

Overarching the lower back without engaging the abdominal core.

Key points

• Keep the bottom of the ribcage knitted in to avoid sagging
• Reach fingertips and heel actively away from each other
• Keep hips level with left toes pointing toward the floor

Common mistakes

Dropping the belly and hyperextending the lumbar spine.

Key points

• Lead the leg movement with the heel rather than the toes
• Maintain level pelvis without tipping into the left side
• Engage the gluteus medius as the leg abducts

Common mistakes

Rotating the hip open and letting the foot kick higher than hip level.

Key points

• Keep right pinky toe pointed down toward the ground
• Draw lower ribs in toward spine while moving laterally
• Engage right outer hip to control the abduction

Common mistakes

Bending the supporting right elbow or sagging through the chest.

Key points

• Maintain a long stance between hands and feet
• Lift high through the waist and hollow the armpits in down dog
• Stack shoulders directly over wrists at the peak of plank

Common mistakes

Moving hand or foot placement between plank and downward dog.

Key points

• Hinge deeply at the hips keeping length through the spine
• Extend crown forward in flat back with engaged back muscles
• Root through all three points of the feet when rising

Common mistakes

Rounding the spine during the halfway lift instead of flattening the back.

Key points

• Anchor tops of feet and reach toes back
• Pull elbows away from each other and externally rotate shoulders
• Engage core firmly to press up in one solid line to plank

Common mistakes

Craning the neck upward rather than keeping the back of the neck long.

Key points

• Lift the right leg internally rotated without opening the hip
• Dome upper back and shift weight forward on knee taps
• Keep pelvis high and core tight on cross-body taps

Common mistakes

Dropping the hips down and collapsing into the wrists.

Key points

• Keep the right outer hip hugging in without letting it swing out
• Ground through the front of the right heel
• Lengthen spine forward while firing the right gluteus medius

Common mistakes

Letting the front right hip wing out laterally to dump weight.

Key points

• Maintain square shoulders facing the floor
• Drive knee high toward the armpit using deep core compression
• Step left foot through lightly without sound

Common mistakes

Swinging the hips from side to side on the transition.

Key points

• Ensure left foot is hip-width apart from right leg track
• Fire the left gluteus medius to keep the pelvis aligned
• Spread weight through the three points of the left foot

Common mistakes

Gripping with the toes instead of rooting through the heel tripod.

Key points

• Keep core lifted during plank and down dog transition
• Step lightly to the top of the mat and lengthen the spine

Common mistakes

Collapsing into the wrists on the step forward.

Key points

• Hold steady weight in the tripod of the right foot
• Slide left leg back smoothly without wobbling the right knee
• Roll outer shoulders forward and grow tall through side ribs

Common mistakes

Dumping weight into the right outer hip and losing knee tracking.

Key points

• Engage the left outer hip to stabilize the pelvis
• Step back lightly and keep back heel lifted high
• Return to chair pose with hips square and knees parallel

Common mistakes

Collapsing the left knee inward as the right leg steps back.

Key points

• Keep transitions smooth and connected to the breath
• Ground through the standing heel before stepping back
• Conclude in tall, stable Mountain Pose (Tadasana)

Common mistakes

Rushing the slides and losing ankle and hip stabilization.

Key points

• Maintain a flat tabletop spine from pelvis to crown
• Press evenly into the tripod of both feet
• Float arms straight back engaging the posterior chain

Common mistakes

Rounding the spine to force the legs straight instead of using blocks.

Key points

• Draw left hip crease back to keep the sacrum level
• Lengthen the torso forward like pulling traction through the spine
• Balance weight evenly without gripping with the toes

Common mistakes

Locking the front knee into hyperextension.

Key points

• Press firmly through left foot tripod and fire the left outer glute
• Keep the pubic bone tracking downward to avoid tucking pelvis
• Open the right knee to the side without swaying the left hip

Common mistakes

Sinking into the left hip joint and leaning the torso backward.

Key points

• Keep right standing ankle and knee soft but muscularly engaged
• Find the plumb line over the front of the right ankle
• Maintain level shoulders and tall crown throughout

Common mistakes

Locking out the standing knee and losing vertical alignment.

Key points

• Tip from the pelvis maintaining a straight line through the spine
• Keep right hip hugging in as the back left heel lifts into flight
• Engage back muscles to prevent chest from collapsing

Common mistakes

Opening the left hip to the side as the leg lifts.

Key points

• Ground through the three points of the left foot
• Keep right hip rotated down toward the floor
• Maintain smooth, calm breathing during the balance float

Common mistakes

Dropping the chest below parallel or dropping the back leg.

Key points

• Squeeze inner thighs and arms together tightly in Eagle
• Lean torso forward with a flat back before unraveling the leg
• Uncross left leg straight back into Warrior III without opening the hip

Common mistakes

Rounding the spine into a ball and losing balance on the unravel.

Key points

• Root through left heel and activate the left outer hip
• Keep the torso stable as the right leg kicks back
• Step back softly into Warrior I and sweep arms up with palms touching

Common mistakes

Allowing the standing left knee to wobble inward during the transition.

Key points

• Stack right hip directly over left hip
• Stack shoulders and draw head back into alignment with spine
• Press actively through heels like pressing into a wall

Common mistakes

Sagging the bottom hip toward the floor.

Key points

• Press the right forearm firmly down into the mat
• Keep side ribs hugging in and body in one long diagonal line
• Reach through the three points of the feet

Common mistakes

Rolling the top hip backward out of square.

Key points

• Press the pinky-edge of forearms firmly down to externally rotate shoulders
• Stack shoulders directly over elbows as hips lift toward ceiling
• Raise each leg from the inner thigh while keeping forearms grounded

Common mistakes

Letting elbows flare wider than shoulder distance.

Key points

• Press elbows down and hug lower ribs toward hips
• Firm all leg muscles and extend through heels
• Release into Child's Pose to decompress the shoulders

Common mistakes

Allowing the lower back to sag during the final plank hold.

Key points

• Keep the pelvis heavy sinking forward and down
• Gently draw the back heel toward the glute
• Keep both hands grounded if grabbing the foot causes knee discomfort

Common mistakes

Twisting the pelvis sideways instead of keeping hips square.

Key points

• Maintain upright chest and open collarbones
• Breathe deeply into the front of the right hip and thigh

Common mistakes

Hyperextending the lumbar spine while pulling the foot.

Key points

• Keep knees tracking straight ahead parallel to each other
• Visualize the tailbone lengthening toward the back of the knees
• Broaden shoulders into the mat while expanding the upper chest

Common mistakes

Allowing knees to splay wide and over-clenching outer glutes.

Key points

• Turn elbows in parallel to point straight back toward the ceiling
• Press evenly through palms and feet to lift the pelvis
• Open the chest toward the back of the room without jamming the lower back

Common mistakes

Flaring elbows wide or turning feet outward excessively.

Key points

• Keep the entire length of the spine and sacrum flat on the mat
• Stack ankles directly over knees with shins vertical
• Gently pull feet down to release the hip joints

Common mistakes

Lifting the tailbone and lower back off the floor.

Key points

• Press the lower back firmly into the mat without arching
• Cross hands to outside of knee to activate the obliques
• Knit front ribs in toward opposite hips on the hollow body hold

Common mistakes

Allowing the lower back to peel off the mat during the double leg extension.

Key points

• Keep both shoulders grounded on the mat
• Breathe deeply into the right ribcage and outer hip
• Uncross legs if a single-leg or ankle-to-knee twist feels better on the spine

Common mistakes

Lifting the right shoulder blade off the floor.

Key points

• Ground the left shoulder into the floor
• Relax the facial muscles and surrender into the twist

Common mistakes

Forcing the knees down with muscular tension.

Key points

• Let the feet fall open and soften all muscles in the legs and hips
• Release tension from jaw, tongue, and shoulders
• Connect to the spacious feeling throughout the inner body

Common mistakes

Holding muscular tension or shallow breathing during the rest.

Key points

• Sit tall through the crown of the head with relaxed shoulders
• Acknowledge the shift in energy and state of balance from the practice
• Bow in closing with Namaste

Common mistakes

Slumping the spine or rushing out of the seated closing.