Here is a high energy Vinyasa flow with an emphasis on building one's balancing skills. We recommend you thoroughly warm up before practicing this series. Here's a fun, energizing, and challenging sequence of postures to practice in the morning or during the day. Lastly, a wall would make a great prop for this sequence. Enjoy and please let us know if you try this series.
Freestyle Balancing Series 1
By: Virginia Iversen, M.Ed
This instructional Yoga video will guide your through a sequence of standing asanas that is fun, challenging and energizing. The basis of this flowing series of postures is inspired by the sequence of standing poses in the traditional Ashtanga Yoga Primary Series. It is recommended that you warm up for several minutes before flowing through this Freestyle Balancing Series. Although the series moves fairly quickly, it is quite accessible to most Yoga students, who have a basic level of familiarity with the traditional standing postures.
Please practice this sequence at your own pace and feel free to pause the video and rest in Child’s Pose whenever you need to take a break. If you are a beginning student, and you are not familiar with the postures in this series, you may want to consider taking some classes with a certified Yoga teacher in your area. When you are warmed up and ready to practice Freestyle Balancing Series 1, come to the front of your Yoga mat and sit in a comfortable seated position. Feel the solidity of the earth beneath you as you take a few, full deep breaths.
Next, move onto your hands and knees on your Yoga mat. At this point, you may want to practice several repetitions of Cat-Cow Pose before flowing into Downward Facing Dog, in order to further warm up your spine. Remember to coordinate your breath with your movements. In Cat-Cow Pose, as your create an arched position with your back, exhale fully. As you move your back in the opposite direction in the rounded portion of this posture, remember to inhale fully and completely. By linking your breath with your movements, you will animate the practice with your own life force energy.
When you have completed your practice of Cat-Cow Pose, move into Downward Facing Dog. You may wish to pedal your feet for a few breaths in Downward Facing Dog, in order to release any tension in your calves, Achilles tendons or ankles. Downward Facing Dog Pose is usually held for five complete breaths. As your strength increases, you will find that Downward Facing Dog actually becomes a resting pose, which helps you to center yourself if you have gotten a bit distracted or unfocused during your practice.
After you have held Downward Facing Dog for five breaths, with your next inhale, flow into Warrior 1 Pose on the right hand side. Fully extend your arms over your head and keep your palms facing each other. Hold Warrior I for three to five full breaths. With your next exhale, flow into Warrior II Pose. From Warrior II, flow into Peaceful Warrior and Hold Peaceful Warrior for three to five breaths, and then move into Triangle Pose. From Triangle Pose, flow back into Peaceful Warrior with your right arm fully extended over your head and your upper body at a slight outward angle. This outer rotation will increase the elongating benefit of the posture.
From Peaceful Warrior, moving into Standing Splits with your left leg raised behind you. From Standing Splits move into Eagle Pose, and then into Head to Big Toe Pose A, B and C. Next, flow into Warrior III with your right leg extended behind you for three to five breaths. Next, flow back into Standing Splits with your right leg raised to hip height or higher. After you complete your practice of Standing Splits, gracefully flow back into Standing Forward Fold.
With your next inhale; come back into Mountain Pose at the front of your Yoga mat. Repeat this entire series on the left hand side when you are ready. If you have any questions about the particular details of any of the postures in this Freestyle Balancing Series, please visit: for further information. You will also find a comprehensive library of instructional Yoga videos on Aura Wellness Center’s YouTube channel.
Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She specializes in writing search engine optimized articles that are 100% unique and may be contacted at: firstname.lastname@example.org.
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Freestyle Balancing Flow I