Balance moves are an essential part of any yoga practice because they stress concentration during activity. It is for this reason that many people "shy" away from them. This routine is adapted from one developed by Aadil Pakivala, and is a challenging routine. Tree posture is used several times in this routine and is a good "test" to see how you are doing.

Note: This is a higher energy routine, so first just go through it then try to perfect it. Use a wall for stability whenever possible or as directed.

Opening Sequence

Lay on towel for 3-5 min

Virasana/Parvatasana (stretch arms over head in hero pose)

Eagle (Garudasana) - warm up using just legs (start with right leg over left) on floor 2x each side 5 breaths

Gently go into Down Dog (Adho Mukha Svanasana) - 5-10 breaths

Tree (Vrksasana) - 3x each side holding 3-5 breaths

Eagle (Garudasana) standing 2x each side 5 breaths

Trianle (Trikonasana) triangle 10 breaths

Side Angle (Parsvakonasana) side angle 10 breaths

Warrior I [Exaulted Warrior] (Virabhadrasana I) 5 breaths each side

Warrior II [Proud Warrior] (Virabhadrasana II) 5 breaths each side

Half Moon (Ardha Chandrasana) 5 breaths on chair or against wall

Warrior III [Steady Warrior] (Virabhadrasana III) 5 breaths on chair or against wall. Work on getting hips flat.

Work this posture against the wall in two ways
1) Place foot against wall and use chair for arms - concentrate on pressing big toe mounds against surfaces
and rotating inner thigs towards one another.
2) Place foot on chair or against wall and try to balance bringing arms up.

Standing "Big Toe" stretch (Utthita Hasta Padagusthasana) this is a great one for hamstrings and quadraceps

Place back against wall so that supporting heel is in line with buttocks.
Use strap for lifted leg and press out through both heels while trying not to lean into wall.
Hold 5-10 breaths each side.

Tree (Vrksasana) tree - 1x each side hold 5-10 breaths

Forward straddle bend (Prasarita Padottanasana) - back parallel to floor lengthen through front side. Hold 10-15 breaths

Tree (Vrksasana) tree - 1x each side hold 5-10 breaths)

Down Dog (Adho Mukha Svanasana) - 5-15 breaths

Dolphin pose - headstand leadup Press down and forward with elbows 10 breaths

Urdva Mukha Svanasana (Upward Facing Dog) bring spine forward and press away with heels to activate quadraceps

Kakasana (crow pose) press knees into elbows to support and lift strongly through pit of abdomen

Up dog / down dog 3 times

Feet against wall on bolster (Viparita karani) 40-50 breaths

Relaxation (Savasana ) 5-10 min.