Standing Poses to Balance

Madeline Wiseman Author

05/07/2020 Added

51 Plays

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Moving from standing poses to balance poses, this yoga class establishes a strong foundation from which remain steady and strong while balancing. From Mountain, you’ll move through several warrior poses that target the strength of the legs and provide opening of the upper body. Balances include tree and supported warrior III in this 15-minute practice.

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[00:00:06.144](instrumental drum music)
[00:00:07.736]Hi yogis.
[00:00:08.569]We are going to do a standing sequence
[00:00:11.140]and then a balance sequence.
[00:00:13.130]All right, so let's bring our hands to our heart,
[00:00:15.540]and then you can tip your chin down just a moment,
[00:00:18.160]close your eyes, take a full breath here.
[00:00:28.313]And one more breath.
[00:00:36.091]And then go ahead and release those arms down,
[00:00:38.140]and you can go ahead and step wide.
[00:00:39.520]We're gonna come right into Five-Pointed Star,
[00:00:42.000]so toes out, heels in,
[00:00:45.120]go ahead bring those arms wide,
[00:00:47.500]nice big stretch.
[00:00:50.130]Shoulders come down, open through the heart.
[00:01:01.663]And send your tail down,
[00:01:04.550]root down through the heels, your big toes,
[00:01:09.179]and just notice what's going on in the body.
[00:01:14.331]And then go ahead, release those hands down,
[00:01:15.970]we're gonna come into Warrior One.
[00:01:17.910]So back heel's gonna go ahead and come forward,
[00:01:20.130]your toes are gonna come forward,
[00:01:21.230]your front foot's gonna come forward,
[00:01:22.440]and you might widen that stance just a little.
[00:01:24.960]Sometimes with Warrior One we like to be
[00:01:26.480]a little bit more narrow.
[00:01:27.970]And then we're gonna take those hips
[00:01:29.620]and bring 'em to the side.
[00:01:31.270]Bend that front knee,
[00:01:33.610]root down through that heel,
[00:01:35.470]root down through the side of the foot,
[00:01:37.640]hands to the heart, strong stretch.
[00:01:40.990]Feel those hip flexors stretch, your psoas,
[00:01:46.460]and if it would feel good,
[00:01:47.440]you can go ahead and bring those arms straight on up.
[00:01:56.880]And then lower ribs, bringing 'em in just a little.
[00:02:06.700]Find the stretch.
[00:02:09.520]Notice how this feels in your body.
[00:02:17.680]Cool hands come to heart,
[00:02:20.520]and then from here we're gonna open it up,
[00:02:22.390]so you can keep that foot where it is,
[00:02:24.470]but our hip bones are gonna face the long edge of the mat.
[00:02:27.390]Maybe widen just a little,
[00:02:29.140]I usually like to widen for my Warrior Two.
[00:02:31.647]And we're gonna bring those arms wide.
[00:02:35.430]Sink down through the hips.
[00:02:43.810]Feeling free to move around.
[00:02:54.980]And then back hand's gonna come to the back thigh.
[00:02:57.210]Top arm's gonna reach,
[00:02:58.530]come into your Reverse Warrior.
[00:03:05.550]Rotating that chest a little bit towards the sky.
[00:03:13.260]Good, release that down.
[00:03:16.500]And then we're gonna come into Side Angle,
[00:03:17.820]so front elbow on front knee,
[00:03:19.710]top arm's gonna reach on up.
[00:03:22.460]Nice long stretch.
[00:03:35.220]Bringing the back of the head in line with the tailbone.
[00:03:42.050]And then from here we're gonna come into Triangle,
[00:03:44.260]so you can straighten that foot, hold onto the shin,
[00:03:48.240]your choice, yogis.
[00:03:49.740]Heel to arch alignment, open the shoulders,
[00:03:52.420]lift that top arm.
[00:04:12.526]And maybe your hand can find the ground now.
[00:04:17.600]And then we're gonna take a big breath in.
[00:04:22.820]We're gonna come back to that star,
[00:04:23.960]so toes out, heels in,
[00:04:28.130]arms come out, tail comes down, stretch.
[00:04:40.878]And notice where you feel this on this side,
[00:04:42.350]a little more open maybe on one side now
[00:04:44.300]from all the stretches?
[00:04:45.310]Does it feel the same?
[00:04:48.400]Do you still feel tight on this side?
[00:04:51.360]Never know, gotta just listen.
[00:04:55.290]All right, release those arms down,
[00:04:57.250]we're gonna come into Warrior One.
[00:04:59.150]Back toes come in, front toes come out,
[00:05:02.040]maybe you walk that foot in just a little,
[00:05:04.120]hip bones towards the short edge of your mat.
[00:05:07.400]Root down through that back heel.
[00:05:10.290]Bring your lower ribs in,
[00:05:12.780]hands to heart.
[00:05:18.396]And then maybe take those arms up.
[00:05:24.630]Strong stretch through the back leg.
[00:05:45.770]And then hands back to heart,
[00:05:48.050]all right here we go,
[00:05:49.340]coming over to Warrior Two,
[00:05:51.130]so maybe widen those feet if you like,
[00:05:53.700]maybe heel to arch alignment or a little bit wider,
[00:05:56.170]hip bones towards the long edge,
[00:05:59.820]and then open up through those arms.
[00:06:09.253]Sinking a little lower if that feels good.
[00:06:12.480]Nice wide space across the hips.
[00:06:31.923]And then we'll come right in this Side Angle,
[00:06:33.170]so front elbow on front knee,
[00:06:34.920]top arm lifts,
[00:06:36.740]revolve that torso towards the side,
[00:06:40.270]open up through the hips.
[00:06:43.620]Ribs come in,
[00:06:45.340]maybe take that arm alongside the ear.
[00:06:59.460]From here, big breath in,
[00:07:02.020]coming into that reverse.
[00:07:05.340]Looking up with the top of the torso.
[00:07:09.410]I think we did this in a slightly different order
[00:07:11.020]on the other side.
[00:07:12.390]We'll get 'em all, though.
[00:07:19.690]And then back to Warrior Two,
[00:07:21.594]we're gonna straighten that front leg,
[00:07:22.427]come right into our Triangle.
[00:07:23.960]So again, you can hold on to the shin, maybe a block,
[00:07:28.300]top arm comes up,
[00:07:31.230]shoulders come in and down.
[00:07:50.730]Maybe you don't even need that block anymore,
[00:07:53.160]bring that hand a little lower.
[00:08:02.203]And then a big breath in,
[00:08:03.750]bring it on up.
[00:08:05.810]And then toes come forward,
[00:08:07.653]and then you can heel toe in just a little.
[00:08:11.180]All right, yogis, hands to heart.
[00:08:16.310]Maybe your feet are under your hips,
[00:08:17.950]a little bit of balancing now.
[00:08:21.700]So you can shift your weight to your right foot,
[00:08:24.820]and then bring those left toes to your calf,
[00:08:29.620]or maybe to your inner thigh.
[00:08:32.240]So I'm on carpet,
[00:08:33.073]so it's a little bit more unstable beneath me.
[00:08:37.010]So really it's up to you,
[00:08:38.445]you can even have that toe on the floor,
[00:08:39.800]so whatever feels good for you and your body today.
[00:08:43.550]And keep those hands at the heart if you like,
[00:08:45.890]or you can bring 'em straight on up and grow your tree.
[00:09:02.484]Good, hands back to heart,
[00:09:04.050]set that foot down,
[00:09:05.400]let's try this on the other side.
[00:09:08.270]Left foot comes down,
[00:09:10.790]right foot comes open,
[00:09:12.170]and I'm just gonna keep my foot right on my calf
[00:09:14.240]cause of this carpet.
[00:09:17.645]And then,
[00:09:18.930]lengthen through the spine,
[00:09:20.790]and maybe grow that tree.
[00:09:24.430]And my fingers get cut off a little, sorry about that.
[00:09:41.090]Good, hands back to heart.
[00:09:43.320]So we're gonna do, release that foot down first.
[00:09:46.850]Okay, we're gonna come into Warrior Three with blocks.
[00:09:50.040]You don't have to use blocks if you don't want to,
[00:09:53.770]but if you want to, you can go ahead
[00:09:55.030]and just set them on the mat,
[00:09:58.140]and I'm gonna turn long ways just so you can see me.
[00:10:03.050]And then from here,
[00:10:04.060]we're gonna shift our weight to our left foot,
[00:10:07.205]and then we're gonna extend that right foot out,
[00:10:10.090]and then we're gonna reach for those blocks
[00:10:12.090]and bring 'em right under the shoulders.
[00:10:15.200]And then you'll probably notice
[00:10:16.420]that those right toes are just gonna wing out to the side,
[00:10:19.310]see if you can dial those toes down towards the ground,
[00:10:23.040]which'll bring your hips into alignment,
[00:10:25.394]and then lengthen the spine,
[00:10:27.150]stretching through that hamstring.
[00:10:30.294]You might feel it a little bit in the IT band.
[00:10:34.340]Lengthen the spine,
[00:10:36.960]and then maybe lift at that leg
[00:10:38.130]just a little bit in the back.
[00:10:47.150]And then release that foot down,
[00:10:49.180]and go ahead and let yourself,
[00:10:50.620]oh come all the way down into a fold,
[00:10:52.590]maybe grab those elbows.
[00:10:57.620]Tuck your chin,
[00:11:00.190]lengthen.
[00:11:04.262]And then release those hands,
[00:11:05.400]and we're just gonna come right up into the other side.
[00:11:07.690]So grab onto those blocks,
[00:11:09.010]extend your left foot,
[00:11:11.110]and again if those toes are just,
[00:11:13.120]wah, going to the wrong side,
[00:11:15.270]dial them down.
[00:11:19.520]Press out through the heel
[00:11:21.100]as if your foot is touching an imaginary wall.
[00:11:25.970]Find the length,
[00:11:27.457]and see where you feel it.
[00:11:31.260]I'm definitely feeling it in my ham, my calf.
[00:11:41.992]Good, release that foot down.
[00:11:45.400]And then go ahead release down once,
[00:11:47.020]and then palm by palm roll up.
[00:11:52.480]Good, hands to heart,
[00:11:54.270]and then facing the front of the room,
[00:11:58.270]all right, we'll do one more little balance.
[00:12:02.570]So from here we're gonna bring our arms down to our side.
[00:12:05.800]Then we're gonna bring those arms all the way up,
[00:12:08.330]nice long Urdhva Hastasana,
[00:12:10.744]and from here coming into Palm Tree,
[00:12:12.120]so lift your heels, come up to the balls of your feet,
[00:12:15.290]little calf raise.
[00:12:19.610]And then hands come to heart,
[00:12:21.150]set those heels down, sink right down to Chair Utkatasana.
[00:12:28.860]See if you can see your toes.
[00:12:36.310]And then little challenge here,
[00:12:38.140]come forward, lift those heels, ooh.
[00:12:49.430]And set the heels down, stand it up,
[00:12:51.910]feel those legs, huh?
[00:12:53.250]Yeah.
[00:12:54.100]All right, let's come on down,
[00:12:55.770]big breath in,
[00:12:59.133]and dive it all the way down.
[00:13:00.620]Ah, okay, so where we going,
[00:13:02.010]hands are gonna come to the ground,
[00:13:03.720]bend those knees,
[00:13:04.610]a little bit of a toe stand.
[00:13:06.160]So you can bring those knees forward,
[00:13:09.340]and keeping the nice stretch in those arches,
[00:13:11.850]you can keep those fingers on the ground I feel like.
[00:13:15.840]If you've got a little bit more room
[00:13:17.240]but you still want a little bit extra stability,
[00:13:19.950]hold two blocks to you on the side,
[00:13:23.350]sitting up a little taller.
[00:13:26.140]Good stretch of the calves and the quads,
[00:13:28.570]you probably feel that, huh?
[00:13:30.950]Or if you want,
[00:13:31.783]if you've got more balance or you wanna try,
[00:13:33.520]you might take one hand,
[00:13:35.382]the other to the heart.
[00:13:45.501]All right, yogis,
[00:13:46.972]hands come to the ground,
[00:13:48.390]you can just set those blocks to the side,
[00:13:52.220]and then find your fingers,
[00:13:53.210]press 'em down,
[00:13:54.420]lift it on up.
[00:14:02.770]And then bone by bone roll all the way up,
[00:14:06.330]big breath,
[00:14:09.550]hands come to heart.
[00:14:17.100]Thank you for joining me for yoga.

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Standing Poses to Balance

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