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Advanced Balance and Focus — Extended Collection YOGA 011

A 40-minute advanced yoga session focused on advanced balance and focus. Follow the timed pose sequence at a comfortable pace; modifications and breaks are enco

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Duration
40 min
Difficulty
advanced
Equipment
yoga mat, wall (optional support)
Muscle groups
back, balance, core, full-body, legs

Exercises

  1. 1. Sun Salutation B

    1 sets · 4 min total (both sides where applicable) reps

    Move through chair, fold, plank, cobra, down dog, and short warrior sequences with control. Move without pain; breathe normally.

  2. 2. Locust Pose

    1 sets · 4 min total (both sides where applicable) reps

    Lie face down, gently lift chest and legs while keeping neck long. Move without pain; breathe normally.

  3. 3. Warrior III Prep

    1 sets · 4 min total (both sides where applicable) reps

    Hinge forward with hands on wall and extend one leg back; switch sides. Move without pain; breathe normally.

  4. 4. Half Moon Prep

    1 sets · 4 min total (both sides where applicable) reps

    Use a wall or block, balance on one leg and open chest; switch sides. Move without pain; breathe normally.

  5. 5. Triangle Pose

    1 sets · 4 min total (both sides where applicable) reps

    Straighten front leg softly, hinge at hip, and lengthen both sides; switch. Move without pain; breathe normally.

  6. 6. Side Plank Prep

    1 sets · 4 min total (both sides where applicable) reps

    Support lower knee on mat and lift hips; switch sides. Move without pain; breathe normally.

  7. 7. Boat Pose

    1 sets · 4 min total (both sides where applicable) reps

    Balance on sit bones with knees bent, lift chest, and breathe. Move without pain; breathe normally.

  8. 8. Standing Forward Fold

    1 sets · 4 min total (both sides where applicable) reps

    Hinge at hips, bend knees as needed, and let neck relax. Move without pain; breathe normally.

  9. 9. Savasana

    1 sets · 8 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.

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