Here is a fun little sequence I did to help practice on my standing balancing poses — and disclaimer: I am fully aware my body is looking different here and it's for a very good reason -- I am pregnant :) So yes I know I am bigger, yes I know I am wobbly, but I also know I'm cooking a human so this is where I'm at right now.
This is a quick flow focusing on improving my balancing postures -- I fall out, I can't hold things as long as some, and one side is always better than the other -- all reasons why I practice :) :
* Take a couple breaths standing at the front of your mat -- take a slight back bend too
* Fold forward and walk out your legs some -- take a few versions of your standing cat cow to loosen up your back some
* Fold forward and hold to feel the stretch, a few breaths
* Jump back into plan, then into downward dog -- walk out your dog some
* Lift your right leg back into three-legged dog and open it up -- step it forward to front of mat and lower left leg
* Stretch out the hip some before going into your twist -- deepen
* Move back into full crescent -- draw in your left leg to your chest and squeeze -- moving into straightening your left leg with a bind of your left hand (typically holding your big toe with your peace fingers) -- can rotate leg out to the left side as well
* Still balancing on your right let, move into a dancer pose prep by just bending your left knee and holding
* Back to crescent warrior and move into downward dog -- SWITCH SIDES AND REPEAT WITH YOUR LEFT LEG -- optional jump thru to front for a vinyasa back to downward dog
* Lift your right leg back into three-legged dog -- step forward to crescent warrior and move into warrior 2
* Proceed with a couple right leg lunges in warrior 2
* Move into half moon on the right side -- from here into full dancers pose holding on to the back of your left foot, pushing your left foot back and up and reaching out forward with your right arm
* Back to crescent warrior and move into downward dog -- SWITCH SIDES AND REPEAT WITH YOUR LEFT LEG -- optional jump thru to front for a vinyasa back to downward dog
* Lift your right leg back into three-legged dog -- step forward to crescent warrior and up to standing splits
* Swing your left leg to your chest and hold out in front for a few breaths -- then hold tree
* Move back into crescent warrior and allow your right leg to move into a half split
* Hold lizard pose for a few breaths after half split -- SWITCH SIDES AND REPEAT WITH YOUR LEFT LEG
* Jump thru to front and hold chair pose for a few breaths -- moving down into hugging your knees while sitting
* Reverse table -- may feel good to rock back and forth
* Fold forward over straight legs for a few breaths
* Lay on your back and figure 8 on each leg -- place your foot on your opposite knee, and can hug in your bent knee
* Roll into a little ball and rock around -- open up your hips if it feels good by grabbing your knees and pulling to the sides some
* End in wide legged reclined butterfly or legs straightened out for a savasana
Hope you enjoy!
