Balance Foundations — 40 Min

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

Duration

40 min

Difficulty

beginner

Equipment

yoga mat, wall (optional support)

Muscle groups

back, balance, full-body, glutes, legs

Exercises

1. 1. Mountain Pose

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

   Stand tall, relax shoulders, and breathe evenly. Move without pain; breathe normally.

2. 2. Chair Pose

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

   Bend knees, shift hips back, keep chest long, and breathe steadily. Move without pain; breathe normally.

3. 3. Tree Pose

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

   Balance on one foot, place other foot below or above knee; switch sides. Move without pain; breathe normally.

4. 4. Warrior II

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

   Open hips sideways, bend front knee, extend arms; repeat both 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. 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.

7. 7. 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.

8. 8. Bridge Pose

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

   Press feet into mat and lift hips while keeping knees aligned. 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.