BALANCE SERIES

This is the hardest series. It trains balance, proprioception, coordination, body control and concentration, at the same time as challenging your flexibility, mobility, strength and endurance. It strengthens all the major joints and muscles and integrates structures within the body to work together more efficiently and effectively. You can practice these routines in the morning or before a ride to activate dormant muscles and focus your mind. Find out more here.

Balance 1: Foundations

In the first sequence in the Balance series, we'll learn two fundamental one-legged balancing poses—Tree and Warrior 3. Don't be discouraged if you find these poses hard in the beginning. They require not only good balance skills but also considerable flexibility—especially in the hips, and strength in muscles that you might not usually use. Aim...

Balance 2: Hip Stability

In this sequence, notice how playing with your balance requires significant strength and stability in the hips. Your core stabilisers, and especially your pelvic floor muscles, have to work hard to keep you upright. Building strength in these deeper structures can help to prevent and alleviate lower back pain.... Please subscribe to view this page...

Balance 3: Skilful Flow

In this sequence, we step up the pace to create more of a flow-style routine. It requires a good level of balance as well as familiarity with some traditional standing poses including Warrior 2, Triangle and Extended Side Angle. We also spend a few breaths in One-Legged Chair, also known as Standing Pigeon—a one-legged, balancing glute stretch...

Balance 4: Tip The Balance

In this sequence with play with your centre of gravity in some new balancing poses— including Bending Tree and Dancer—to continue to challenge and improve your balancing skills. Try as hard as you can to stay upright. With consistent practice you should quickly notice improvement in both the poses and your ability to control the bike.... Please...

Balance 5: Core Stability

This complex sequence requires concentration, coordination and core strength. It works the abs, obliques, glutes and lower back, simultaneously challenging your balance and body control. Don't worry if you don't nail it perfectly the first time through. It should give you something to work towards.... Please subscribe to view this page. Username...

Balance 6: In A Bind

This advanced sequence is a test of balance, strength and endurance. I ask you to hold some difficult standing poses so get ready to shake. In yoga, there are a number of poses that we can bind, which generally increases the difficulty level. In this sequence, I'll show you how to come into Bound Extended Side Angle.... Please subscribe to view...

Balance 7: Total Focus

The harder the sequence, especially with balance training, the easier it will be bring all your attention to the sequence. It's pretty much impossible to think about what you're going to have for dinner while you're wrapped up in Eagle pose, trying your best to stay upright. Training balance is a great way to build your powers of focus and...

Balance 8: Moon Landing

This sequence integrates twists, hip openers and core strengtheners to challenge your balance, coordination and proprioception. It packs quite a punch. I also introduce you to a new balancing pose—Half Moon. If you can't quite reach the mat, invest in a block or grab a book to bring the ground a little closer.... Please subscribe to view this page...

Balance 9: Transition

This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads, hips and glutes. I'll introduce you to a new twisting pose—Revolved Side Angle—that requires serious determination and persistence. Try to focus on making your transitions between postures, skilful and precise...

Balance 10: Perfectly Aligned

In this sequence, try continually to refine your alignment, especially in your feet and hips. Aim to distribute your feet evenly between the outside, inside, heel and ball of your feet and to keep your hips level. This will help to create a sense of stability in your body from which to work on your balance. The peak pose is Wild Thing, which may...

Balance 11: Strong And Supple

This is a fun one with some new variations for you to try. It requires good balancing skills as well as core strength and flexibility, especially in the hips. It may take a couple of attempts before you can flow through it with ease. It includes one of the most challenging one-legged standing poses in yoga—Revolved Half Moon. As with Balancing...

Balance 12: Getting Sideways

Yoga balancing poses roughly divide into one-legged standing poses, that strengthen the lower body and core, and arm balances, that strengthen the upper body and core. This advanced sequence includes both types. It incorporates poses that require a high degree of lateral and rotational flexibility, including a few new ones—Revolved Triangle—which...

Balance 13: Party Tricks

This routine is just one trick after another, with fun variations of Tree pose, Side Plank, Warrior 3 and even Half Moon. Sequencing these complex poses improves hand-eye coordination, agility, movement efficiency, response time, body control and enhances mental focus. Practice practice practice.... Please subscribe to view this page. Username or...

Balance 14: Acrobatics

This back-bending sequence involves some pretty advanced postures, including Flying Locust, Dancer, Wild Thing and Wheel. If you're feeling supple, strong and agile, it's a fun one to try. Please make sure that you are properly warmed up and that you have the necessary strength and flexibility to perform the movements safely.... Please subscribe...

Balance 15: Take Flight

In this final sequence in the series, play around with closing your eyes. Notice how it makes even comparatively simple poses like High Lunge and Chair so much more taxing on the stabilising muscles in your feet, ankles and hips especially. Maybe open your eyes for Crow pose, which comes at the end of the sequence.... Please subscribe to view this...