The Ultimate Yoga Sequence for Strength and Balance

Get those legs moving! This yoga sequence was designed by fitness instructor and yoga teacher, Victoria Hards, to help you with strength and balance in your yoga practice. This workout will help strengthen the muscles in your legs, back, and core. It will also help to balance your body, and help with flexibility and balance.

Along with being the “Fit for Life” ambassador, I also lead yoga workshops in the yoga studio I co-own in Chiang Mai, Thailand. Teaching is a huge part of my life and something I love to do. I have been teaching yoga for nearly 15 years now and enjoy helping people deepen their practice, quicken their flow and improve their strength and balance.

For centuries yogis have used yoga to stay fit, relieve stress, and increase flexibility. For the first time in human history, a yoga sequence has been created to combine the best yoga poses into a single routine. This sequence will be a great addition to any workout program because it provides yoga for strength and balance, strengthening the body and improving balance. For those interested in yoga, this sequence is the ultimate yoga routine.. Read more about yoga for strength and balance and let us know what you think.If you want to warm up your practice, try this yoga sequence! This routine is designed for people who already have a solid foundation of personal exercises and a good level of strength and balance, and will help you take your training to the next level. Take breaks when you need them and listen to your body.

Good morning, sunshine.

Warming up with Surya Namaskar A + B

Begin with a 10-minute warm-up with Surya Namaskar A (sun salutation A; 3-5 rounds) and Surya Namaskar B (sun salutation B; 3-5 rounds), sitting in Tadasana (mountain pose).

Core + Lake :

Perform the modified Surya Namaskar B with the block.


  1. Add a block between the hips of Tadasana. Bring the hips back and lift the biceps behind the ears, then descend into Utkatasana (chair pose).  Hold this position for 3 breaths.
  2. Lower your arms in front of your feet and return to the body position. Bring the hips up for Adho Mukha Svanasana (downward dog pose). Push your hip block between your arms. Hold this position for 5 breaths.


Fun Warrior :

Focus on leg strength and arm balance


  1. Come out of Adho Mukha Svanasana with the foot forward and turn the back leg to a 45 degree angle for Virabhadrasana I (Warrior 1). Hold this position for 3 breaths.
  2. Stretch the hips and turn the back leg to a 90-degree angle for Virabhadrasana II (Warrior 2). Hold this position for 3 breaths.


Hip opening and flying

Focus on effort and dedication


  1. Extend the front leg and turn the front foot to the same side as the back foot. Bend the hips, lower the block between the arms and land in Prasarita Padottanasana A (Bend forward – legs apart – A). Hold this position for 3 breaths.
  2. Practice Adho Mukha Vrkshasana (Handstand), a variation, with the feet wide apart. Try to fly as long as possible and gently lower your feet into Prasarita Padottanasana. Practice 5 to 10 times before moving on. When you’re ready to move on, make a high lunge by placing a block between your palms.


Every day is a day of legs

A powerful current for the central leg muscles


  1. Do the high lunge with your biceps by your ears and drishti (gaze) between your palms to improve your balance. Hold the front leg firmly and gently lower the back knee so that it is off the ground. Repeat the knee tap 3 to 5 times or remain still for 3 breaths.
  2. Pull the upper body forward from the lunge. Take as many steps as needed, or as an additional task, come into Virabhadrasana III (Warrior 3) in one gentle movement. Hold this position for 3 breaths before placing the block on the floor under your shoulders.


It’s nearby, you say?

Play with the balance on the block


  1. Lower the back foot onto the block and do the tree pose (Vrksasana). When you feel strong in this pose, move to Uttthita Hasta Padangustasana (hand to big toe). The hole is for five breaths.
  2. Step away from the block in front of your mat and rest. From there, return to Utkatasana and repeat step 1 to practice this movement on the other side.


This strength and balance exercise can be a fun way to get around the mat. After the exercises on both sides, don’t forget to take a well-deserved Savasana (corpse pose) for 10 to 20 minutes. Return to a seated position, sit in a comfortable variation of Padmasana (Lotus pose) for 5 minutes and concentrate on your breathing. Have fun practicing!It all starts with how you enter the yoga studio. You must have the right mindset. I suggest getting there early before the class begins. Take a few deep breaths and clear your mind and then walk in confidently.. Read more about yoga sequence builder and let us know what you think.

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