April 21, 2017 |
10-Minute Yoga Routine to Boost Your Balance
Falling might be inevitable, but so is picking yourself right back up.
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Whether you’re seeking mental balance in your busy life, or physical balance to stay on your feet, this yoga sequence will help you find it. By centering the body and focusing on your balance on the mat, you can stay balanced off the mat as well.
In this episode of Flow, yoga instructor Elise Joan guides you through a series of poses that strengthen the core and legs to improve your balance.
The moves should challenge you, so falling may be inevitable. However, Elise says that the fear of falling is worse than the fall itself, so pick yourself back up, shake it off, and get back into the pose. It’s all part of the path to better balance—and the ever-elusive art forgiving ourselves.
This yoga series for balance includes the following poses:
Chair
Warrior 3
Forward Fold
Funky Chair
Half Moon
Goddess
Crescent
Twisting Half Moon
Twisting Warrior 3
As you flow through these moves, remember to focus on balance. When you find balance on the mat, think of how you could practice the same balance in other parts of your life: with work, rest, family, and friends. Each breath is an opportunity to exhale negativity and inhale new aspirations.
For more yoga routines, try this yoga sequence for a stronger core.
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[MUSIC]
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Hi, I'm Elise Joan,
here with HealthiNation.
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Today's practice is all about balance.
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Now falling down is an inevitable part
of life, it's also a highly likely
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00:00:21,784 --> 00:00:27,200
probability in today's very advanced,
very strengthening balanced based flow.
6
00:00:27,200 --> 00:00:31,459
But it's important to remember that
the fear of falling is much worse than
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00:00:31,459 --> 00:00:32,910
the actual fall itself.
8
00:00:32,910 --> 00:00:37,476
So if you do tip over, have a laugh,
get back up, and rejoin me on the mat as
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we practice keeping our cool
while keeping our balance.
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00:00:41,760 --> 00:00:43,530
Let's begin together,
at the front of our mat.
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Any time we practice balance, it's
important we begin by getting centred, so
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let's do that mentally first.
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Hands to the heart, heart center open,
abs in, so for a literal centering,
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core strength and then on the inhale
just reach up, gather in any intention.
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So when we practice balance on the mat,
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hopefully it transcends to
balance off the mat as well.
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And we're gonna get right to it.
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So from here, let's begin in chair pose.
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We're gonna drop those hips low,
engage the core, and
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shift the weight back into the heels.
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From here, we're gonna come through
standing, standing on your right leg.
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Bring your left knee in, and
extend the foot straight ahead.
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I want you to focus on lengthening
the spine and activating that core.
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We're gonna sweep it back to warrior 3,
hands to the heart.
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If you can bypass the floor with
that lifting leg, try to do so.
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Here's where it gets
a little more advanced.
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We're gonna add a lunge
press it back to warrior 3,
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bypass the floor if you can and
sweep that leg forward.
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Lift and lengthen through the spine,
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and let's take that one
more time on this side.
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Warrior 3, add a lunge,
press that leg straight.
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And then sweep it all the way up.
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Come to stand.
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Hands to the heart.
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I usually need to kinda
shake out that standing leg.
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It's a lot of work for those ligaments and
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tendons that support
our precarious joints.
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So, it's important to
do this balance work.
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Hands to the heart and
we get ready for side two.
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Mental connection, got it.
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Abdominal connection, got it.
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Started standing on your left foot.
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Engage the core,
we'll begin in share just drop the hips,
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find that core strength here.
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And then on the left leg,
bring the right knee in.
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As you exhale extend the leg forward.
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So we've got quads activated,
the hips are working,
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of course the core is stabilizing us.
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Hands to the heart as we try to bypass
the floor and sweep it back to Warrior 3.
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At a lunge, press that leg straight, and
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sweep it all the way back and
up we're gonna try one more round.
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Don't be afraid of tipping over.
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Sweep that leg back,
hands to the heart and find warrior 3.
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It's important to have a focal point for
the eyes.
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In yoga we call it a drishti and
it helps us keep our balance.
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Because being balanced is
all based on our focus.
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Come to stand, great.
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Let's go ahead and drop it back to
chair pose taking a moment of gratitude
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that we're standing on two legs,
and from here add a forward fold.
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Just drop the head, empty the brain of
any attachment to how your poses look.
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Come back to chair and
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we wanna get more connected with
how these balance poses feel.
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So we're gonna do something similar but
this time the hip opening version.
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Starting in chair and
starting on the right leg.
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Take the left ankle across the thigh and
this posed is called funky chair.
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Arms up is advanced.
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If it's too much,
you can bring your hands to your heart or
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even sweep your arms forward.
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Now, from here we're gonna find
our way to Warrior III just long
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enough to peel our heart
open to have Moon Post.
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Take a moment here.
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So it's essentially a hip
opening standing balance.
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Now the challenge is to
get back to funky chair.
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So let's try it together.
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Shift your gaze down,
add the lunge and standing leg,
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see if you can bypass the floor,
come to funky chair.
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Let's try that one more time.
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You should be feeling
the standing leg quite a bit.
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And the more that the ankle
of the standing leg wobbles,
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the more you need this balance work.
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We're getting those ligaments and
tendons nice and
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strong to support the ankle joint,
the knee joint, and the hip joint.
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All right,
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shall we try to journey together back to
funky chair without touching the ground.
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Drop it low and come to stand great.
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Take a moment, shake it out.
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Mental and
physical preparation for side 2.
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So the mental is getting centered, knowing
that it's just practice, not perfection.
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And then the physical is
getting centered in our core,
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because the abdominals
support our balance.
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Standing on the left leg right
ankle crosses the thigh.
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So this is essentially standing version of
pigeon and it's a wonderful stretch for
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the hips.
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Engage the core and
we're gonna come to that balance, so
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we're gonna try to let
this leg bypass the floor,
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coming through warrior 3 just long
enough to peel it open to half moon.
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Engage the core, and open the heart.
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Try to keep that top leg lifting as we
bring it back as gracefully as we can.
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Which sometimes doesn't look as
graceful as others funky chair.
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So again, don't be afraid of falling.
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What we actually practice is
getting used to the fall.
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And realizing, it's not so bad.
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Can always get back up, and try again.
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So, one more big breath here, we're gonna
try to come back to funky chair together.
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This is always a really
challenging transition,
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it requires the full body, and
that's what makes this practice advance.
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Drop it low press it up, open the chest,
and shake everything out.
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Just a moment of celebratory movement
here we're gonna take the feet wide.
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We're gonna take one more hip
opening pose to stretch it out.
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Goddess Pose with the toes turned out.
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Drop the hips low, lift the heart high,
and bring the hands to the heart.
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So we had a pose with the linear hips,
which means our hips are square.
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We had a hip opening variation
of these balances, and
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next is another challenge, lift up tall.
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The next challenge is a twist, and
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you may take it to another level
on this one, it's up to you.
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Remember to eliminate the fear of falling.
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So I'm gonna step to the back of the mat.
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I'm gonna look toward
the front of the mat.
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And I'm gonna step my foot forward and
find crescent.
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We're going to add the element
of a twist here's how.
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We hinge forward, you bring the inside
hand down, fire up the core and
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we know from twisting that
the twist comes from the core.
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So the hips stay steady as the torso
opens and the opposite arm lifts.
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Now, this is plenty of challenging balance
on its own, and if you're a level one too,
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you might stay here.
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But, I think you can go for it.
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I want you to imagine bringing this
to our most advanced pose today,
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a twisting half moon.
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Let's check it out together.
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Our dresty our gay so we wanna turn
down in front of that front foot.
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Use the core, shift that hand forward,
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shift the wight into the front leg and
lift.
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So it's essentially a twisting
version of warrior 3.
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Now if you're feeling awesome
you're gonna try to join me and
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I can't guarantee I won't tip over.
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You're gonna try to lift up off
that stabilizing kickstand hand.
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Let's try it for one breath.
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And then bring it back to crescent.
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I know when I start sweating from
my upper lip it's a hard workout.
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Hands to the heart.
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Come on up to stand, and now we're on
the back end of the mat for side two.
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So, look forward, engage your core,
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step the opposite leg into
a nice low crescent pose.
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Core is strong, hips are steady,
we're gonna bring in into that twist.
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You bring the inside hand down,
take the opposite hand to the hip, and
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peel the heart open for a twist.
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So twist are a wonderful
time to exhale and
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ring out any thoughts or
any feelings that don't serve us.
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If it makes us angry,
if it makes us anxious, twist it out.
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We don't need to bring it with
us when we leave our practice.
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We can leave it right here and
roll it up with our mat.
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So instead, we're gonna take a little
leap of faith as we go for balance.
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We're gonna look down in front of those
toes, fire up the belly, start to shift
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that inner kickstand hand forward, and
lift the leg as you would in warrior 3.
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Now if the arm up is too much for
your shoulder, that's okay,
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you just bring it to the hip.
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Turn the torso and breathe.
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Standing knee is soft right,
so we're not hyper extended.
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Softness in the knee but the lifted
leg is energetically reaching back,
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core strong dristy down are you
willing to try the full version?
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Let's give it a try together.
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Lift up off those finger tips,
full body work.
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And then we'll step it all the way
back to crescent, and come to stand.
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I always feel a great sense of
accomplishment when I finish those
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balances.
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So let's take one more celebratory flow.
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Back to that goddess pose.
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Toes wide, heels turned in.
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Drop the knees and
I want you to reach up and
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gather in anything that reminds you how
you can practice balance off the mat.
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Hands to the heart.
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And now that we have that,
little last bit of fitness flare,
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we're gonna start to pulse those hips.
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It's only about 30 seconds.
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I want you to fire up the core And
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I want you to think about bringing
this valuable balance off the mat.
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So we wanna balance work with play.
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We wanna balance energy with rest.
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We wanna balance family and friends.
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There's so much going on in our lives.
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So let's practice for
these last ten seconds, energize together,
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exhaling out what doesn't serve you.
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And inhaling in what you want to create.
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Last three pulses, two, one, and
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straighten the legs and
heel, toe those feet in.
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I hope you feel a little bit higher
heart rate, a little more energy and
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a lot more stable.
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But most of all I hope you feel
a sense of accomplishment.
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For even attempting some of the most
crazy variations I've put on yoga poses.
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Remember that the perfection
is simply coming to the mat.
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I hope you feel balanced and strong.
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I'll see you right back
here with HealthiNation.
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[MUSIC]
00:00:00,000 --> 00:00:10,000
[MUSIC]
2
00:00:11,944 --> 00:00:14,850
Hi, I'm Elise Joan,
here with HealthiNation.
3
00:00:14,850 --> 00:00:17,630
Today's practice is all about balance.
4
00:00:17,630 --> 00:00:21,784
Now falling down is an inevitable part
of life, it's also a highly likely
5
00:00:21,784 --> 00:00:27,200
probability in today's very advanced,
very strengthening balanced based flow.
6
00:00:27,200 --> 00:00:31,459
But it's important to remember that
the fear of falling is much worse than
7
00:00:31,459 --> 00:00:32,910
the actual fall itself.
8
00:00:32,910 --> 00:00:37,476
So if you do tip over, have a laugh,
get back up, and rejoin me on the mat as
9
00:00:37,476 --> 00:00:41,760
we practice keeping our cool
while keeping our balance.
10
00:00:41,760 --> 00:00:43,530
Let's begin together,
at the front of our mat.
11
00:00:45,760 --> 00:00:49,550
Any time we practice balance, it's
important we begin by getting centred, so
12
00:00:49,550 --> 00:00:51,590
let's do that mentally first.
13
00:00:51,590 --> 00:00:57,133
Hands to the heart, heart center open,
abs in, so for a literal centering,
14
00:00:57,133 --> 00:01:02,696
core strength and then on the inhale
just reach up, gather in any intention.
15
00:01:02,696 --> 00:01:04,651
So when we practice balance on the mat,
16
00:01:04,651 --> 00:01:07,450
hopefully it transcends to
balance off the mat as well.
17
00:01:07,450 --> 00:01:09,650
And we're gonna get right to it.
18
00:01:09,650 --> 00:01:13,068
So from here, let's begin in chair pose.
19
00:01:13,068 --> 00:01:16,663
We're gonna drop those hips low,
engage the core, and
20
00:01:16,663 --> 00:01:19,122
shift the weight back into the heels.
21
00:01:19,122 --> 00:01:23,800
From here, we're gonna come through
standing, standing on your right leg.
22
00:01:23,800 --> 00:01:27,927
Bring your left knee in, and
extend the foot straight ahead.
23
00:01:27,927 --> 00:01:32,410
I want you to focus on lengthening
the spine and activating that core.
24
00:01:32,410 --> 00:01:36,240
We're gonna sweep it back to warrior 3,
hands to the heart.
25
00:01:36,240 --> 00:01:40,080
If you can bypass the floor with
that lifting leg, try to do so.
26
00:01:41,080 --> 00:01:42,968
Here's where it gets
a little more advanced.
27
00:01:42,968 --> 00:01:47,241
We're gonna add a lunge
press it back to warrior 3,
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00:01:47,241 --> 00:01:51,720
bypass the floor if you can and
sweep that leg forward.
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00:01:52,720 --> 00:01:54,370
Lift and lengthen through the spine,
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00:01:54,370 --> 00:01:58,630
and let's take that one
more time on this side.
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00:01:58,630 --> 00:02:05,781
Warrior 3, add a lunge,
press that leg straight.
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00:02:05,781 --> 00:02:07,810
And then sweep it all the way up.
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00:02:09,220 --> 00:02:10,553
Come to stand.
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00:02:10,553 --> 00:02:12,300
Hands to the heart.
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00:02:12,300 --> 00:02:14,773
I usually need to kinda
shake out that standing leg.
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00:02:14,773 --> 00:02:16,934
It's a lot of work for those ligaments and
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00:02:16,934 --> 00:02:19,620
tendons that support
our precarious joints.
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00:02:19,620 --> 00:02:22,032
So, it's important to
do this balance work.
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00:02:22,032 --> 00:02:25,130
Hands to the heart and
we get ready for side two.
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00:02:25,130 --> 00:02:27,485
Mental connection, got it.
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00:02:27,485 --> 00:02:29,780
Abdominal connection, got it.
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00:02:29,780 --> 00:02:31,200
Started standing on your left foot.
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00:02:32,250 --> 00:02:36,025
Engage the core,
we'll begin in share just drop the hips,
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00:02:36,025 --> 00:02:37,999
find that core strength here.
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00:02:37,999 --> 00:02:40,440
And then on the left leg,
bring the right knee in.
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00:02:41,570 --> 00:02:44,180
As you exhale extend the leg forward.
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00:02:44,180 --> 00:02:47,270
So we've got quads activated,
the hips are working,
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00:02:47,270 --> 00:02:49,830
of course the core is stabilizing us.
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00:02:49,830 --> 00:02:56,573
Hands to the heart as we try to bypass
the floor and sweep it back to Warrior 3.
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00:02:56,573 --> 00:03:00,458
At a lunge, press that leg straight, and
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00:03:00,458 --> 00:03:06,580
sweep it all the way back and
up we're gonna try one more round.
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00:03:06,580 --> 00:03:08,650
Don't be afraid of tipping over.
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00:03:08,650 --> 00:03:15,080
Sweep that leg back,
hands to the heart and find warrior 3.
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00:03:15,080 --> 00:03:18,390
It's important to have a focal point for
the eyes.
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00:03:18,390 --> 00:03:22,840
In yoga we call it a drishti and
it helps us keep our balance.
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00:03:22,840 --> 00:03:26,890
Because being balanced is
all based on our focus.
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00:03:27,980 --> 00:03:30,350
Come to stand, great.
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00:03:30,350 --> 00:03:34,480
Let's go ahead and drop it back to
chair pose taking a moment of gratitude
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00:03:34,480 --> 00:03:38,620
that we're standing on two legs,
and from here add a forward fold.
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00:03:39,670 --> 00:03:44,865
Just drop the head, empty the brain of
any attachment to how your poses look.
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00:03:44,865 --> 00:03:46,126
Come back to chair and
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00:03:46,126 --> 00:03:50,490
we wanna get more connected with
how these balance poses feel.
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00:03:50,490 --> 00:03:54,730
So we're gonna do something similar but
this time the hip opening version.
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00:03:54,730 --> 00:03:57,770
Starting in chair and
starting on the right leg.
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00:03:57,770 --> 00:04:03,080
Take the left ankle across the thigh and
this posed is called funky chair.
66
00:04:03,080 --> 00:04:04,740
Arms up is advanced.
67
00:04:04,740 --> 00:04:08,086
If it's too much,
you can bring your hands to your heart or
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00:04:08,086 --> 00:04:09,877
even sweep your arms forward.
69
00:04:09,877 --> 00:04:16,705
Now, from here we're gonna find
our way to Warrior III just long
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00:04:16,705 --> 00:04:21,773
enough to peel our heart
open to have Moon Post.
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00:04:21,773 --> 00:04:22,610
Take a moment here.
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00:04:22,610 --> 00:04:26,088
So it's essentially a hip
opening standing balance.
73
00:04:26,088 --> 00:04:28,410
Now the challenge is to
get back to funky chair.
74
00:04:28,410 --> 00:04:30,155
So let's try it together.
75
00:04:30,155 --> 00:04:35,146
Shift your gaze down,
add the lunge and standing leg,
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00:04:35,146 --> 00:04:40,041
see if you can bypass the floor,
come to funky chair.
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00:04:40,041 --> 00:04:42,580
Let's try that one more time.
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00:04:42,580 --> 00:04:46,477
You should be feeling
the standing leg quite a bit.
79
00:04:46,477 --> 00:04:49,565
And the more that the ankle
of the standing leg wobbles,
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00:04:49,565 --> 00:04:51,950
the more you need this balance work.
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00:04:51,950 --> 00:04:54,320
We're getting those ligaments and
tendons nice and
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00:04:54,320 --> 00:04:57,300
strong to support the ankle joint,
the knee joint, and the hip joint.
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00:04:58,300 --> 00:04:59,030
All right,
84
00:04:59,030 --> 00:05:04,068
shall we try to journey together back to
funky chair without touching the ground.
85
00:05:04,068 --> 00:05:08,440
Drop it low and come to stand great.
86
00:05:08,440 --> 00:05:10,556
Take a moment, shake it out.
87
00:05:10,556 --> 00:05:13,340
Mental and
physical preparation for side 2.
88
00:05:13,340 --> 00:05:19,110
So the mental is getting centered, knowing
that it's just practice, not perfection.
89
00:05:19,110 --> 00:05:21,550
And then the physical is
getting centered in our core,
90
00:05:21,550 --> 00:05:23,530
because the abdominals
support our balance.
91
00:05:24,540 --> 00:05:28,840
Standing on the left leg right
ankle crosses the thigh.
92
00:05:28,840 --> 00:05:33,298
So this is essentially standing version of
pigeon and it's a wonderful stretch for
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00:05:33,298 --> 00:05:33,880
the hips.
94
00:05:33,880 --> 00:05:37,960
Engage the core and
we're gonna come to that balance, so
95
00:05:37,960 --> 00:05:41,530
we're gonna try to let
this leg bypass the floor,
96
00:05:41,530 --> 00:05:47,490
coming through warrior 3 just long
enough to peel it open to half moon.
97
00:05:47,490 --> 00:05:49,710
Engage the core, and open the heart.
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00:05:49,710 --> 00:05:56,661
Try to keep that top leg lifting as we
bring it back as gracefully as we can.
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00:05:56,661 --> 00:06:01,500
Which sometimes doesn't look as
graceful as others funky chair.
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00:06:01,500 --> 00:06:03,996
So again, don't be afraid of falling.
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00:06:03,996 --> 00:06:07,910
What we actually practice is
getting used to the fall.
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00:06:07,910 --> 00:06:10,493
And realizing, it's not so bad.
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00:06:10,493 --> 00:06:13,340
Can always get back up, and try again.
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00:06:13,340 --> 00:06:18,187
So, one more big breath here, we're gonna
try to come back to funky chair together.
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00:06:18,187 --> 00:06:21,422
This is always a really
challenging transition,
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00:06:21,422 --> 00:06:26,282
it requires the full body, and
that's what makes this practice advance.
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00:06:26,282 --> 00:06:33,380
Drop it low press it up, open the chest,
and shake everything out.
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00:06:33,380 --> 00:06:37,902
Just a moment of celebratory movement
here we're gonna take the feet wide.
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00:06:37,902 --> 00:06:40,490
We're gonna take one more hip
opening pose to stretch it out.
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00:06:41,660 --> 00:06:44,663
Goddess Pose with the toes turned out.
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00:06:44,663 --> 00:06:48,890
Drop the hips low, lift the heart high,
and bring the hands to the heart.
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00:06:49,910 --> 00:06:53,760
So we had a pose with the linear hips,
which means our hips are square.
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00:06:53,760 --> 00:06:57,304
We had a hip opening variation
of these balances, and
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00:06:57,304 --> 00:07:00,480
next is another challenge, lift up tall.
115
00:07:00,480 --> 00:07:02,640
The next challenge is a twist, and
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00:07:02,640 --> 00:07:06,020
you may take it to another level
on this one, it's up to you.
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00:07:06,020 --> 00:07:08,880
Remember to eliminate the fear of falling.
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00:07:08,880 --> 00:07:11,055
So I'm gonna step to the back of the mat.
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00:07:11,055 --> 00:07:12,990
I'm gonna look toward
the front of the mat.
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00:07:12,990 --> 00:07:16,670
And I'm gonna step my foot forward and
find crescent.
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00:07:16,670 --> 00:07:20,290
We're going to add the element
of a twist here's how.
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00:07:20,290 --> 00:07:25,096
We hinge forward, you bring the inside
hand down, fire up the core and
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00:07:25,096 --> 00:07:29,020
we know from twisting that
the twist comes from the core.
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00:07:29,020 --> 00:07:33,940
So the hips stay steady as the torso
opens and the opposite arm lifts.
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00:07:33,940 --> 00:07:37,800
Now, this is plenty of challenging balance
on its own, and if you're a level one too,
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00:07:37,800 --> 00:07:39,130
you might stay here.
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00:07:39,130 --> 00:07:41,570
But, I think you can go for it.
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00:07:41,570 --> 00:07:45,529
I want you to imagine bringing this
to our most advanced pose today,
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00:07:45,529 --> 00:07:46,855
a twisting half moon.
130
00:07:46,855 --> 00:07:47,916
Let's check it out together.
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00:07:47,916 --> 00:07:53,060
Our dresty our gay so we wanna turn
down in front of that front foot.
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00:07:53,060 --> 00:07:56,876
Use the core, shift that hand forward,
133
00:07:56,876 --> 00:08:01,040
shift the wight into the front leg and
lift.
134
00:08:01,040 --> 00:08:05,417
So it's essentially a twisting
version of warrior 3.
135
00:08:05,417 --> 00:08:07,995
Now if you're feeling awesome
you're gonna try to join me and
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00:08:07,995 --> 00:08:09,590
I can't guarantee I won't tip over.
137
00:08:09,590 --> 00:08:13,720
You're gonna try to lift up off
that stabilizing kickstand hand.
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00:08:13,720 --> 00:08:14,890
Let's try it for one breath.
139
00:08:16,870 --> 00:08:20,398
And then bring it back to crescent.
140
00:08:20,398 --> 00:08:23,840
I know when I start sweating from
my upper lip it's a hard workout.
141
00:08:23,840 --> 00:08:25,392
Hands to the heart.
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00:08:25,392 --> 00:08:29,746
Come on up to stand, and now we're on
the back end of the mat for side two.
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00:08:29,746 --> 00:08:32,518
So, look forward, engage your core,
144
00:08:32,518 --> 00:08:36,840
step the opposite leg into
a nice low crescent pose.
145
00:08:36,840 --> 00:08:41,674
Core is strong, hips are steady,
we're gonna bring in into that twist.
146
00:08:41,674 --> 00:08:45,965
You bring the inside hand down,
take the opposite hand to the hip, and
147
00:08:45,965 --> 00:08:48,610
peel the heart open for a twist.
148
00:08:48,610 --> 00:08:51,419
So twist are a wonderful
time to exhale and
149
00:08:51,419 --> 00:08:55,440
ring out any thoughts or
any feelings that don't serve us.
150
00:08:55,440 --> 00:08:59,130
If it makes us angry,
if it makes us anxious, twist it out.
151
00:08:59,130 --> 00:09:02,180
We don't need to bring it with
us when we leave our practice.
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00:09:02,180 --> 00:09:04,740
We can leave it right here and
roll it up with our mat.
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00:09:04,740 --> 00:09:08,796
So instead, we're gonna take a little
leap of faith as we go for balance.
154
00:09:08,796 --> 00:09:13,669
We're gonna look down in front of those
toes, fire up the belly, start to shift
155
00:09:13,669 --> 00:09:18,590
that inner kickstand hand forward, and
lift the leg as you would in warrior 3.
156
00:09:18,590 --> 00:09:22,201
Now if the arm up is too much for
your shoulder, that's okay,
157
00:09:22,201 --> 00:09:23,877
you just bring it to the hip.
158
00:09:23,877 --> 00:09:26,220
Turn the torso and breathe.
159
00:09:26,220 --> 00:09:29,760
Standing knee is soft right,
so we're not hyper extended.
160
00:09:29,760 --> 00:09:33,460
Softness in the knee but the lifted
leg is energetically reaching back,
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00:09:33,460 --> 00:09:37,250
core strong dristy down are you
willing to try the full version?
162
00:09:37,250 --> 00:09:39,258
Let's give it a try together.
163
00:09:39,258 --> 00:09:43,079
Lift up off those finger tips,
full body work.
164
00:09:44,110 --> 00:09:50,011
And then we'll step it all the way
back to crescent, and come to stand.
165
00:09:50,011 --> 00:09:52,830
I always feel a great sense of
accomplishment when I finish those
166
00:09:52,830 --> 00:09:53,630
balances.
167
00:09:53,630 --> 00:09:56,546
So let's take one more celebratory flow.
168
00:09:56,546 --> 00:09:58,630
Back to that goddess pose.
169
00:09:58,630 --> 00:10:01,202
Toes wide, heels turned in.
170
00:10:01,202 --> 00:10:03,617
Drop the knees and
I want you to reach up and
171
00:10:03,617 --> 00:10:08,110
gather in anything that reminds you how
you can practice balance off the mat.
172
00:10:09,170 --> 00:10:09,740
Hands to the heart.
173
00:10:09,740 --> 00:10:13,610
And now that we have that,
little last bit of fitness flare,
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00:10:13,610 --> 00:10:16,020
we're gonna start to pulse those hips.
175
00:10:16,020 --> 00:10:18,280
It's only about 30 seconds.
176
00:10:18,280 --> 00:10:20,244
I want you to fire up the core And
177
00:10:20,244 --> 00:10:24,637
I want you to think about bringing
this valuable balance off the mat.
178
00:10:24,637 --> 00:10:27,247
So we wanna balance work with play.
179
00:10:27,247 --> 00:10:29,184
We wanna balance energy with rest.
180
00:10:29,184 --> 00:10:32,010
We wanna balance family and friends.
181
00:10:32,010 --> 00:10:34,449
There's so much going on in our lives.
182
00:10:34,449 --> 00:10:38,135
So let's practice for
these last ten seconds, energize together,
183
00:10:38,135 --> 00:10:41,140
exhaling out what doesn't serve you.
184
00:10:41,140 --> 00:10:43,936
And inhaling in what you want to create.
185
00:10:43,936 --> 00:10:47,249
Last three pulses, two, one, and
186
00:10:47,249 --> 00:10:51,892
straighten the legs and
heel, toe those feet in.
187
00:10:51,892 --> 00:10:55,459
I hope you feel a little bit higher
heart rate, a little more energy and
188
00:10:55,459 --> 00:10:56,690
a lot more stable.
189
00:10:56,690 --> 00:10:59,770
But most of all I hope you feel
a sense of accomplishment.
190
00:10:59,770 --> 00:11:04,188
For even attempting some of the most
crazy variations I've put on yoga poses.
191
00:11:04,188 --> 00:11:07,920
Remember that the perfection
is simply coming to the mat.
192
00:11:07,920 --> 00:11:09,370
I hope you feel balanced and strong.
193
00:11:09,370 --> 00:11:12,185
I'll see you right back
here with HealthiNation.
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00:11:12,185 --> 00:11:14,899
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