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Class 7

Meeting Balance: Little Dancer to Warrior 3

Parveen Nair1h 15mRecorded 16 July 2026

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What this class works with

A standing balance sequence that reframes the question from how do I stay balanced to how do I meet balance, noticing the fall and the body's own recovery rather than organizing toward an expected shape. Repeated dynamic pendulums build into a Little Dancer lift on one leg, then a Warrior 1 into Warrior 2 cycle on each side, with Parveen inviting a soften-and-expand rhythm at the rotation into Warrior 3 as the class's peak.

In this class

  • •Seated centering, eyes open noticing the room then closed, sensing the body as one field of awareness rather than separate parts, softening into a sighing exhale
  • •Anjali salutation and the Shanti Mantra
  • •Standing whole-body squeeze, including the face, and release to arrive into stillness
  • •Dynamic pendulum (hips dipping back, arms reaching overhead then spreading wide) cycling into posterior/anterior pelvic tilts and a rolling ragdoll through the lower, mid, and upper back
  • •Side bends with a floating ragdoll rotation over one pelvic half, then the other
  • •Pendulum lifting into Little Dancer on one leg, evolving into Warrior 1, then Warrior 2 with a back-heel lift and twist, then a soften-and-expand rotation into Warrior 3 on each side
  • •Recurring three-legged dog into high plank, four-point kneeling, child, and cat/cow between cycles
  • •Final cycle repeats the full pendulum
  • •Little Dancer
  • •Warrior 1
  • •Warrior 2
  • •Warrior 3 arc on both sides with progressively fewer verbal cues, inviting a more improvisational flow
  • •Seated forward fold holding a block or hooking the thumbs behind the back
  • •Shoulder bridge with legs resting on a chair, repeated for a few cycles
  • •Shavasana with legs on a chair

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