So you know that trend in fitness these days where you build your core strength by making balance more of a challenge? You stand on one of these or one of these and then do stuff and your body has to use all those core muscles just to keep you vertical? It made me wonder - how can I bring this kind of excitement to the yoga mat?

So here’s what I’ve been playing with. Roll up a couple inches of the end of your yoga mat 2 or 3 times and put your foot on it. Stand on the roll so it’s under the arch, along the width of the foot.

Then try these:

- a Modified Big Toe Pose - lift your right knee so that the thigh is parallel to the floor, keep your back straight, shoulders relaxed. Hold for 3 breaths. Then using your right hand, guide the knee out to the right side finding an inner thigh stretch. Stay for 3 breaths. Then slowly guide the knee to the left side (change hands) and if your balance is steady enough add one or both of the following. Open your right arm straight, up and back for a twist, and look in that direction. Hold for 3. Bring everything back to center and straighten your right leg in the air, lift it high for a breath before lowering it back to the mat. Make sure to work any tension out of your standing foot or leg before changing sides.
- Airplane Pose - it’s Warrior 3 except with arms stretching back alongside hips, palms down, to make it easier for balance.
- Back Extensions - Then place your knees on the roll in a Tabletop or ‘all fours’ position. Keeping your left hand and right knee on the mat, extend your left leg straight behind you and your right arm straight ahead of you, so your ‘raised’ parts are all in one long line with your torso. Try to keep your hip bones even and focus on stretching your body long rather than lifting your leg/arm up. Hold for 3-5 breaths. Option - also try inhaling your leg/arm up, exhaling them down slowly and repeat.

These poses are challenging enough, but if you’re balance is strong rolling the mat can bring the edge just a little closer on days when you want to shake things up.