15 min Beach Yoga Flow - Yoga for Balance
By Yoga with Kassandra
13 mins 17 secs
Added May 23, 2026
Join Kassandra for a quick and invigorating yoga flow designed to strengthen your glutes and lower body while enhancing your balance. This practice requires no props and focuses on opening the hamstrings and decompressing the low back through a series of foundational poses like Chair, Crescent Lunge, and Warrior III.
You'll also explore challenging balance postures like Eagle and Standing Pigeon, culminating in a relaxing Pigeon pose and seated meditation. This practice is perfect for building lower body power and improving stability.
Focus Areas
Benefit Flexibility
For increasing range of motion and lengthening muscles.
Benefit Strength
For building muscle, stability, and physical endurance.
Benefit Balance
For improving stability, focus, and body awareness.
Focus Area Full Body
A well-rounded practice that engages and stretches all major muscle groups.
Focus Area Hips
Workouts with an emphasis on hip-opening poses to release tension and increase mobility.
Focus Area Hamstrings
Designed to safely increase flexibility and length in the back of the legs.
Focus Area Legs & Glutes
To strengthen and tone the quadriceps, hamstrings, and gluteal muscles.
Pace Moderate
A balanced level of effort and flow, suitable for a steady and consistent practice.
Pose Type Forward Bends
A practice focused on forward folds for calming the mind and stretching the entire back body.
Pose Type Twists
Features twisting postures to aid digestion, detoxify, and improve spinal mobility.
Pose Type Hip Openers
A popular category focused on releasing stored physical and emotional tension from the hips.
Pose Type Meditation
Classes that include a significant portion of guided or silent seated meditation.
Props No Props
A practice that can be done with just your mat; no extra equipment required.
Yoga Poses
Mountain Pose
Tadasana. The foundational standing pose for all other asanas, promoting balance and good posture.
Standing Forward Bend
Uttanasana. A forward fold from a standing position, stretching the entire back of the body.
Chair Pose
Utkatasana. A standing pose that mimics sitting in a chair, strengthening the legs and core.
High Lunge
A standing lunge with the back heel lifted, challenging balance and building leg strength.
Warrior III
Virabhadrasana III. A balancing pose with the body parallel to the floor, supported by one leg.
Pigeon Pose
Eka Pada Rajakapotasana. A deep hip opener with one shin parallel to the front of the mat and the back leg extended.
Eagle Pose
Garudasana. A standing balance pose involving wrapping the arms and legs around each other.
Four-Limbed Staff Pose
Chaturanga Dandasana. A low plank pose that is a key part of the vinyasa sequence, building upper body strength.
Upward-Facing Dog
Urdhva Mukha Svanasana. A strong backbend where the body is lifted on the hands and tops of the feet.
Downward-Facing Dog
Adho Mukha Svanasana. An inversion that resembles a dog stretching, forming an inverted V-shape with the body.
Happy Baby Pose
Ananda Balasana. A supine pose where the knees are drawn to the armpits while holding the feet, opening the hips.
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