25-Min Power Yoga Flow for Balance, Strength & Focus

Hi there, my name is Liberty. Welcome back to my power yoga series. Today we're going to be working on a one-legged balancing flow. Let's go ahead and get started. If you cannot practice with me right now, save this video in your watch later and join me whenever you can. Okay everyone, we're gonna start today standing at the front of your mat in a mountain pose. Go ahead and make sure your toes are facing straight forward, your heels are right below your hip bones. Bring your pinky fingers onto your hip bones and then your thumbs onto your ribs and try to make the space between these two bones a little smaller. This will make your top, your tailbone, keep your core engaged. Once you're there, go ahead and relax your hands right next to your body. If you feel safe, close your eyes. From here, take a deep breath in through the nose. Open mouth, let it go. Good. Two more like that. Deep breath in, fill out the belly. Open mouth, let it out. One deep inhale, grab as much air as you can. Feel your chest expanding, collarbones lifting. Then audibly let it go. As you breathe in, reach your hands up. Breathe out, bring your hands down into your heart center. Good. Two more like that. Inhale, reach your hands up. Exhale, bring your hands down. Last one, breathe in, reach. As you breathe out, reach all the way forward and down, taking a forward fold. Relax your head. Maybe you spread your feet a little bit wider from each other. Grab opposite elbows, bend your knees and relax your head. Allow for your belly to rest on your thighs so that you're letting the low back rest a tiny bit more. You can be rocking side to side if you can find stillness. You can also shake your head, yes or no. Good. Take one more inhale here. As you exhale, release your hands towards the ground. Breathe in, halfway left, lengthen the spine. Breathe out, forward fold. Two more like that. Inhale, halfway left. Exhale, forward fold. Last one. Inhale, halfway left. Good. And as you exhale, slowly bend all the way back down on the ground. Bring your hands on the mat, send the left foot back, keep the back knee off the mat. Bring your hands right around your foot and just rock a little bit back and forward. You can also rock up and down. We're trying to lengthen the left psoas, so try and breathe through that area. And maybe little by little, your hips are going a little bit lower. Good. Keep your left hand down, take an inhale to reach your right arm up. As you exhale, bend your right elbow, bring your hand behind your head. Breathing to reach your right elbow higher. Exhale, bring your elbow to your other elbow, arch the spine. Good. We'll take a few more like that. Inhale to lift. Exhale to lower. Inhale, twist. Exhale, connect. Last one. Inhale up. Exhale, tap. Good. Inhale, bring it all the way up. Release your hand. As you breathe out, draw circles with that right arm one direction. Good. And go ahead and do it in the other direction. Take an inhale to reach your right arm back up to the ceiling. Breathe out, release your right hand down, left knee on the ground. Inhale to lengthen the right leg. Flex your right toes for a halfway split. Try to make sure your toes are in the same line as your knee, and then you're pulling your toes back to lengthen the hamstring. Deep breath in here. Deep breath out. Good. Two more like that. Full inhale. And then let it go. The next breathing, slowly start breathing back forward. Bring both hands inside of your right foot. Walk the right foot to the right side. Take an inhale to lean your hips a tiny bit more forward and down. As you exhale, flex your right toes. Open your right knee to the right side of your spine. Allow for your hips to keep falling down. Hands can stay on the ground. If it feels accessible to you, you can bring your forearms down towards the mat. Just find a few breaths here. Lengthening the right hip and the front side of your left leg. Two more rounds of breath there. Full inhale. Deep breath out. Last breathing. With the next exhale, come back onto your hands. Bend the left knee. Breathe in. Reach your right arm up. Exhale. Reach for your left foot. Maybe you touch it. Maybe you don't. Even if you don't, keep trying to bring the left foot closer to you to work on your hamstring. If you have the foot, try and pull the foot a little closer. Now notice that you're not dumping your weight onto your left shoulder. Push forward. Good. Take a deep inhale there. Breathe out. Last inhale. As you exhale, release that foot. Take an inhale. Tuck the left toes. Exhale. Lift the left knee. Breathe in. Send the right leg all the way up and back. Three-legged down dog. Send it as high as you can. As you exhale, make sure your toes are not going to the side. They're gazing straight down. Breathe in to start pulsing your right foot up to the ceiling for five, four, three, two, and one. Lift as high as you can. Take an inhale. Exhale. Right foot down. Lean forward. High plank. Your fingers are spread away in your high plank. Shoulders over your wrist. And try not to fall onto your shoulders. Push that away. Take an inhale to lean slightly forward. As you exhale, knees on the ground for this first one. Lean more forward. Bend your elbows. Come all the way down onto your belly. Try to adjust yourself on the mat. Untuck your toes. Press the pelvis down. Forehead is on the ground. Take an inhale. Bring your hands towards the outer edges of your mat. Fingers down. Palms up. Forehead is on the ground. Take an inhale to roll all the way up. Exhale. Slowly roll it back down. Get a few more breathing. Exhale. Roll back down. Last one. Inhale. Exhale. Roll back down. We'll do it once more. Take an inhale. Lift your hips, your torso. Exhale. Left shoulder down. Look at the right side. Good. Inhale. Center. Exhale. Right shoulder down. Look at the left side. Good. Inhale. Center. Exhale. Bring your hands right underneath your shoulders. Breathing. Push the foot away. Finding a high cobra. Lengthening the arms. Shoulders away from your ears. Engage your glutes. Maybe you'll lift your legs for up dog. Full body in here. Breathe out. Roll over your toes. Find yourself in downward facing dog. This is the first round dog of today's class. Maybe you wiggle your tailbone. Maybe you bend one knee than the other. Take a deep inhale. Deep exhale. In the next breathing, soften your knees. Look forward. Exhale. Travel to the front of the mat. Forward fold. Take an inhale. Halfway lift. Exhale. Forward fold. Hands on the mat. Breathing. Send the right foot back. Breathe out. Stay here. Making sure your left knee is on top of your left heel. Both hands around of your foot. Once again, you can rock back and forward or up and down. This time you're breathing and sending the length through the right leg. Left hand stays down. Take an inhale to reach the left. Right hand stays down. Left arm goes up. Exhale. Bend the left elbow. Left hand behind your head. Breathing. Keep sending the elbow higher. Exhale. Elbow to elbow. A few more. Inhale up. Exhale down. Breathing up. Exhale. Connect. Last one. Reach. Exhale. Tap. Inhale. Send it all the way up. Exhale. Draw circles with the left arm. Two in one direction. Then on the other side. Slowly bring your left hand back down on the ground. Right knee on the ground. Inhale. Lengthen the left leg. Halfway split. Try to keep your spine as straight as possible. Your toes reaching towards your knee. Breathing here. And deep breath out. Good. Once more. Full inhale. As you exhale, slowly start re-bending the left knee. Walk the left foot all the way to the left side of your space. Allow for your hips to fall a little bit further forward. Flex your left toes and open your left knee to the side. Same. You can stay on your hand. Or maybe you lower all the way down towards your elbows. Your left knee and left toes are pointing towards the same direction. And take three rounds of breath here. Try not to fall and collapse onto this pose. Keep pressing yourself upwards even though you're coming low to your elbows. Good. Take one more round of breath. As you breathe out, slowly start coming out of the pose. Take an inhale to bend the right leg. Reach your left thumb up. Exhale. Reach for your foot. If you can't have hold of your foot, pull the leg closer to you. Deep breath in. Deep breath out. Good. Once more. Full inhale here. Right shoulder away from your right ear. Exhale to release that foot. Both hands on the ground. Inhale. Send the left leg all the way up and back. Three-legged down dog. Flex your toes. Exhale to start pulsing that foot all the way high for five, four, three, two, and one. Lean forward. Exhale. High plank. This time we're going to take a chaturanga. Take an inhale. Shoulders past your wrists. Exhale. Bend your elbows. Breathe in. Open your heart. Squeeze your glutes. As you exhale, turn. We're facing down. Good. Take a full breath in here. Deep breath out. With the next inhale, bend your knees. Look forward. Exhale. Travel to the front of your space. Forward fold. Breathe in. Halfway left. Exhale. Forward fold. Inhale to come all the way up. Mountain pose. Exhale. Hands onto your heart Good. Inhale. Reach your arms up. Exhale. Hands forward and down. Forward fold. Breathe in. Halfway left. Exhale. Forward fold. Hands on the mat. Set one foot back and the other. High plank. Exhale. Bend your elbows. Chaturanga. Inhale. Up dog. Exhale. Down dog. Breathe in. Bend your knees. Look forward. Exhale. Travel to the front of your space. Inhale. Halfway left. Exhale. Forward fold. Inhale. Mountain pose. Hands high. Exhale. Hands to the heart. Again. Inhale. Reach. Exhale. Forward fold. Inhale. Halfway left. Exhale. Forward fold. Hands on the mat. One foot back. Then the other. Bend your elbows. Chaturanga. Inhale. Up dog. Exhale. Down dog. Forward in. Deep breath out. Inhale. Bend your knees. Look forward. Exhale. Travel to the front of the mat. Inhale. Halfway left. Exhale. Forward fold. Breathe in to come high. Exhale. Hands to heart. Last one. Breathe in. Reach. Exhale. Forward fold. Inhale. Halfway left. Exhale. Forward fold. Step back. Vinyasa or not. We'll meet in downward facing dog. Good. Once you're here in your down dog, take an inhale to break your feet hip-width distance apart and then lift your heels. As you breathe out, send your heels to the left side of your space. One foot will be in front of the other. Your hips follow. Inhale. Bring your heels to center. Exhale. Send your heels to the other side. Nice. Adding on. Breathe in. Center. Breathe out. Heels towards the left. Take an inhale to lift the right arm up. Maybe you stay or maybe you lift it. Breathe in to lift high. Exhale. Right hand down. Breathe in. Center. Exhale. Heels to the right. Option to stay or lift the left arm high. Twist to the other side. Lift your hips as high as you can. Breathe out. Bring it back down on the ground. Inhale. Bend your knees. Look forward. Exhale. Maybe you jump to the front of the mat. Take an inhale. Halfway lift. Exhale. Forward fold. Send the left foot back. Inhale. Right arm goes ahead. Low lunge twist. Exhale. Flex your right toes. Open your right knee to the side. Horizon lunge. Breathe in. Exhale. Open. One more. Breathe in. Breathe out. Open. Inhale. Exhale. Close your shoulders. Breathe in. Stand in splits. Lift the left leg as high as you can. Now we're balancing here. Option to stay. Option to grab onto your right ankle with one hand. Maybe you can grab with the other hand as well. Try to set your left foot as high up as you can. Take a deep inhale. Deep exhale. Last breathe in. Exhale. Send the left foot all the way to the back of the mat. Take an inhale. Send the right leg all the way up. Exhale. Right foot meets the left foot. Vinyasa or not. We'll meet in downward facing dog. Good. Take an inhale. Bend your knees. Look forward. Exhale. Travel to the front of the mat. Inhale. Halfway lift. Exhale. Forward fold. Send the right foot back to the side. Breathe in. Left arm goes high. Twist to the left. Exhale. Flex your toes. Pivot towards the pinky toes. Reach back. Good. Again, two more breathe in there. Breathe out back. Last one left. Exhale back. Inhale left. Exhale. Close your shoulders. Breathe in. Stand in splits. Front of your space. As you breathe out, grab onto your left ankle, maybe your right ankle too. Finding the balance. Full inhale. Deep breath out. Last breathe in. Exhale. Release the right foot down from the left leg. Inhale. Left foot goes high. Exhale. High plank. You can take a vinyasa or we can meet in downward facing dog. Good. We're going to add on to that. Breathe in. Soften your knees. Look forward. Breathe out. Travel to the front of the mat. Inhale. Halfway lift. Exhale. Forward fold. Inhale to come all the way up. Exhale. Hands onto your heart. Breathe in. Reach up. Exhale. Forward fold. Inhale. Halfway lift. Exhale. Forward fold. Left foot goes back. Breathe in. Right arm up. Twist. Breathe out. Horizon just once. Inhale to lift. Exhale. Stand in splits. Breathe in. Hold here. Exhale. Shiva tap. Bend the left knee. Tap your right calf. Good. Three more. Breathe in up. Exhale. Tap. Inhale up. Exhale. Connect. Last one. Reach. Exhale. Connect and hold here. Try to keep your torso higher than your hips. You can bring the foot on the ground or maybe you find balance here. Deep inhale. Deep breath out. One more. Forward in. Exhale. Send the left foot all the way to the back. Revert your triangle pose. Hands go all the way up and back. Deep inhale. Exhale. Start leaning forward. Keep your legs extended. Pump your hips to the back. Arms are pointing at you. Lean, lean, lean. Right hand goes down. Case to the top of your space. Triangle pose. Big inhale as you stay. As you exhale, try and use more of your core, less of your hand to stay. Once more. Forward in. Exhale. Close your shoulders. Inhale. Stand in splits. Lean high. Exhale. Knee to your nose. Breathing to come all the way up into one-legged standing pose. Good. You can always grab onto your left leg to give you more support. Maybe you grab onto your left heel if you want more challenge. Full inhale here. Exhale. Grab the outside of your left leg. Twist it with the right, left side. Full inhale. Deep breath out. As you're breathing, come back into center. Both hands high. Exhale. Flex your left foot. Place the left ankle on top of your right knee. You can stay here or slowly start bending your leg. Finding yourself in figure four chair pose. Hands can be on your heart. Maybe you bring them onto blocks. Maybe you send them back. Or maybe you twist towards the opposite direction. Deep breath in. And breath out. As you inhale, slowly start coming out of the pose. Hands high. Exhale. Frame your right foot and the left leg back. Breathing. Right leg goes high up. Exhale. Take a vinyasa. Or maybe we meet in downward facing dog. Take an inhale. Walk or jump to the front of your space. Exhale. Forward fold. Breathing. Halfway left. Exhale. Forward fold. Inhale. Come all the way up. Exhale. Hands onto your heart center. Breathing. Reach up. Exhale. Hands forward and down. Inhale. Halfway left. Exhale. Low lunge. Right foot goes back. Breathing. Left leg goes high up. Exhale. Horizontal lunge. Inhale. To the left. Exhale. Stand and split. Breathing to stay. Breathe out. Shiva tap. Two more there. Breathing. Lengthen. Exhale. Tap. Last one. Lengthen. Exhale. Tap. Now you can stay. Bringing your foot on the ground or maybe you left it. Hands onto your heart. Hips are lower than your heart. Maybe you're balancing on just one leg. Feeling that fire on that left thigh. Full inhale. Deep exhale. Last breath in. Exhale. Send the foot all the way back. Revert your time. Take an inhale as you reach back. Exhale to cartwheel your hands to the front of your space. Bringing your left hand in. Rotate your torso to the side for regular triangle pose. Deep breath in. Breathe out. Last inhale. Exhale. Top hand goes down. Inhale. Stand and split. Lean all the way forward. Fly the right leg. Exhale. Bring your knee to your nose. Inhale. Come into one-legged standing. Arms high. Exhale. Twist to the right side. Grabbing the outside of your right leg. Full inhale. Deep breath. As you breathe in, bring yourself back into center. Both arms high. Exhale. Flex your right toes. Feel your right ankle on top of your left knee. Hands onto your heart. Maybe to the back. Maybe you twist with the other direction. Breathe in here. Sit a little lower as you breathe out. As you inhale, bring both arms up. Bring the right leg with you. Exhale. Low lunge. Send the right foot back from the left leg. Inhale. Three-legged down dog. Reach high. Exhale. Lean forward. Three-legged plank pose. Both feet on the ground. Bend your elbows. Chaturanga. Inhale. Up dog. Exhale. Down dog. Good. Take a deep inhale. Bend your knees. Breathe out. Good. We're gonna add on. Inhale. Right leg goes high. Exhale. Right foot in between your hands. Inhale. Standing splits. Exhale. Shiva tap. Breathing. Hands off the ground. Breathe out. Top of the foot. Inhale. Left foot. Exhale. Tap. Last one left. Exhale. Reverse triangle. Inhale to reach back. Exhale. Hands to the front of your space. Breathe in. Standing splits again. Breathe out. Knee to nose. Come all the way up. Hands to the sky. Deep inhale here. As you breathe out, see if you can reach for your left foot with your left hand. Squeeze the foot towards your glutes. You can stay here. And slowly start pressing the foot away for dancer's pose. Big inhale. Good. And as you exhale, send the left foot all the way back again. Inhale. Reverse triangle. Exhale. Hands to the ground. Right foot goes back. Down dog. Inhale. Left leg high. Exhale. Left foot in between your hands. In half. Standing splits. Breathe out. Shiva tap. Option to stay or tap down. Then left tap. And tap. And left tap. Last one tap. Inhale. Left. Exhale. Send the foot back. Inhale. Reverse your triangle pose. Leaning back. Exhale. Cover your hands to the front of your space. Inhale. Standing splits. Lift the right leg high. Exhale. Knee to nose. Inhale. Slowly come into one-legged standing. Exhale. Bring your right heel to your glutes. Reach it forward with your right hand. You can stay or start pressing the foot away from you for dancer's pose on this other side. Full breath in. Exhale. Reverse triangle. Send the right foot back. Reverse all the way to the back of your space. As you exhale, send both hands to the ground. Left foot goes back. Vinyasa or no vinyasa. Moving behind each other in a downward facing dog. Eventually, you'll find yourself seated on the ground. And from now on, just take a few seconds to just come back into your breath and find yourself in a Shavasana. That's resting pose. Thank you for practicing with me. If you like this video and you would like to see more, download our app Yoga Plus. Make sure you watch the next video of my series. Bye. Welcome to Yoga Plus. Courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the Pose Library. Yoga Plus by Psyche Truth. Available on Google Play and the App Store. Join us for 14 and 30 day programs, hour long classes, and much more on our yoga app, Yoga Plus by Psyche Truth. It's free to download and features a variety of wellness content, including yoga, fitness, Pilates, guided meditations, and interviews with dozens of wellness experts.