LES MILLS BODYBALANCE
The Yoga-Based Class That Will Improve Your Mind, Body, and Life
What is BODYBALANCE?
BODYBALANCE is a yoga-based class that combines elements of yoga, tai chi, and Pilates to improve flexibility, core strength, and mindfulness. This holistic workout strengthens your entire body while calming your mind through controlled breathing and concentrated movements. Leave feeling calm, centered, and ready to take on the world.
The Three Disciplines
🧘 Yoga
Traditional yoga poses (asanas) build strength, flexibility, and body awareness. Flow through sun salutations, warrior sequences, and balancing postures. Connect breath with movement for a moving meditation experience.
☯️ Tai Chi
Ancient Chinese martial art emphasizing slow, flowing movements. Tai chi improves balance, coordination, and mental focus. Gentle weight transfers and continuous motion create a meditative state while building functional strength.
💫 Pilates
Core-focused exercises developed by Joseph Pilates. Strengthen deep stabilizing muscles, improve posture, and develop body control. Pilates elements add precision and core engagement to the BODYBALANCE experience.
Why Choose BODYBALANCE?
🌿 Stress Relief
Leave daily stress behind as you focus on breath and movement. Cortisol levels drop significantly during and after class, promoting relaxation and mental clarity.
🤸 Improved Flexibility
Regular practice dramatically increases range of motion. Tight muscles loosen, joints move freely, and movement becomes easier in daily life and other workouts.
💪 Core Strength
Many poses challenge your core muscles, building functional strength that supports better posture and protects your spine during daily activities.
⚖️ Better Balance
Standing poses and weight transfers improve proprioception and stability. Enhanced balance reduces fall risk and improves athletic performance.
🧠 Mental Wellbeing
Mindfulness practices reduce anxiety and improve focus. The mind-body connection developed in class extends to everyday life, promoting emotional resilience.
💤 Better Sleep
The relaxation response triggered by BODYBALANCE promotes deeper, more restorative sleep. Evening classes are particularly effective for sleep quality.
Class Structure
Track 1: Tai Chi Warm-Up
Gentle flowing movements prepare body and mind. Slow, controlled sequences activate muscles while centering focus.
Track 2: Sun Salutations
Classic yoga flow warming up entire body. Forward folds, planks, upward dog, downward dog in continuous motion.
Track 3: Standing Strength A
Warrior poses build leg strength and stability. Hold challenging positions while maintaining breath awareness.
Track 4: Standing Strength B
Balance poses challenge stability. Tree pose, eagle pose, and standing splits develop focus and control.
Track 5: Hip Openers
Deep stretches release tight hips. Pigeon pose, lizard pose, and seated stretches target hip flexors and glutes.
Track 6: Core/Pilates
Core strengthening with Pilates influence. Boat pose, leg raises, and controlled movements build abdominal strength.
Track 7: Twists
Spinal rotation promotes flexibility and detoxification. Seated and supine twists release back tension.
Track 8: Forward Folds
Deep hamstring and back stretches. Standing and seated folds calm the nervous system and increase flexibility.
Track 9: Backbends
Heart-opening postures. Cobra, locust, and bridge poses counteract desk posture and energize the body.
Track 10: Meditation/Relaxation
Final relaxation in savasana. Guided meditation allows body to absorb benefits while calming the mind.
Key Poses You’ll Learn
🌅 Sun Salutation (Surya Namaskar)
Flowing sequence connecting breath with movement. Builds heat and flexibility throughout the body.
⚔️ Warrior I, II & III
Standing poses building leg strength, balance, and determination. Foundation of yoga standing sequences.
🌳 Tree Pose (Vrksasana)
Classic balance pose developing focus and stability. Options from toe touch to full expression.
🐕 Downward Dog (Adho Mukha Svanasana)
Inverted V-shape stretching hamstrings, calves, and spine while strengthening arms and shoulders.
🐦 Pigeon Pose (Eka Pada Rajakapotasana)
Deep hip opener releasing stored tension. Modified and full versions available for all levels.
🌉 Bridge Pose (Setu Bandhasana)
Backbend opening chest and hip flexors. Strengthens glutes and lower back.
Science-Backed Benefits
Reduced Cortisol Levels
Research published in the Journal of Alternative and Complementary Medicine shows yoga practices significantly reduce cortisol, the stress hormone. Regular practitioners experience lower baseline stress levels and better stress response.
Improved Cardiovascular Health
Studies demonstrate that yoga improves heart rate variability, lowers blood pressure, and reduces cardiovascular disease risk. The combination of movement and breathing exercises benefits heart health.
Enhanced Cognitive Function
Neuroscience research shows yoga increases gray matter in brain regions associated with memory, attention, and emotional regulation. Regular practice improves focus and mental clarity.
Pain Reduction
Clinical trials support yoga for chronic pain management, including lower back pain, arthritis, and fibromyalgia. The gentle stretching and strengthening addresses pain at its source.
Improved Sleep Quality
Research from Harvard Medical School confirms that regular yoga practice improves sleep quality, reduces time to fall asleep, and increases sleep duration. Particularly effective for those with insomnia.
What You’ll Need
- Yoga Mat – Non-slip surface for stability and cushioning
- Comfortable Clothing – Stretchy fabrics that allow full range of motion
- Bare Feet – No shoes required; practice barefoot for grip and connection
- Open Mind – Let go of expectations and enjoy the journey
- Yoga Block (Optional) – Helpful for modifications and deeper stretches
- Yoga Strap (Optional) – Assists with reaching in tight positions
🌿 Mindset Tip: BODYBALANCE is not about touching your toes or achieving perfect poses. It’s about showing up, breathing, and meeting your body where it is today. Progress happens naturally through consistent practice.
Class Formats
55-Minute
Complete BODYBALANCE experience with all 10 tracks. Full warm-up through extended relaxation.
45-Minute
Express format maintaining key sequences. Perfect for lunch breaks or busy schedules.
30-Minute
Quick flow focusing on essential poses. Great addition to other workout programs.
“I started BODYBALANCE to improve my flexibility, but it gave me so much more. My anxiety has decreased, I sleep better, and I’ve found a sense of calm I never knew was possible. It’s become my essential weekly reset.”
— Emma R., BODYBALANCE Member
Frequently Asked Questions
Q: I’m not flexible at all. Can I still do BODYBALANCE?
A: Absolutely! Flexibility is developed through practice, not required to begin. Every pose has modifications, and you’ll be amazed at your progress within weeks.
Q: Is BODYBALANCE like traditional yoga?
A: BODYBALANCE is inspired by yoga but adds tai chi and Pilates elements. It’s set to music and has a structured format that makes it accessible for fitness enthusiasts who may find traditional yoga studios intimidating.
Q: Will I burn calories?
A: While not a high-calorie-burn workout (100-200 calories per class), BODYBALANCE builds lean muscle, improves metabolism, and reduces stress-related weight gain. It complements high-intensity training perfectly.
Q: Can I do BODYBALANCE while pregnant?
A: Many modifications make it suitable for pregnancy, but always consult your healthcare provider first. Inform your instructor who can suggest safe alternatives for certain poses.
Q: How is this different from LES MILLS YOGA?
A: BODYBALANCE combines yoga, tai chi, and Pilates, while LES MILLS YOGA is pure yoga with traditional sequences. BODYBALANCE is often considered more accessible for beginners.
Q: What if I can’t do certain poses?
A: Every pose has options. Use blocks, bend your knees, or take rest when needed. There’s no judgment – it’s about your personal practice and progress.
Perfect Complement to High-Intensity Training
Balance your fitness routine with BODYBALANCE:
- After BODYPUMP: Release tight muscles and improve recovery
- After BODYCOMBAT: Calm the nervous system after intense training
- After GRIT: Essential active recovery for HIIT enthusiasts
- After Running/Cycling: Stretch hip flexors and prevent tightness
- On Rest Days: Stay active while allowing muscles to recover
Research shows that combining high-intensity and mind-body training produces superior fitness results and better long-term adherence compared to either modality alone.
Find Your Balance
Improve your mind, body, and life through the perfect blend of yoga, tai chi, and Pilates.
Breathe. Stretch. Transform.