Balance does not have to be perfectly still. Keep a wall or stable chair within reach, let your gaze settle and use support whenever it helps you practise with confidence. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Constructive Rest, let the floor support you for 1 minute before you sit up.
The sequence
- Arrive
- 01 Mountain Pose“Root down to rise up” 1m
- 02 Standing Side Bend“Up before over” 48s
- Move
- 03 Chair Pose“Sit back, not down” 48s
- 04 Bird Dog“Reach long, not high” 48s
-
05
Tree Pose“Root down through the standing foot”
44s
-
06
Warrior II“Front knee tracks the little-toe side”
44s
- 07 Triangle Pose“Reach out before you reach down” 44s
- 08 Low Lunge“Hips forward and down” 44s
- 09 Kneeling Plank“Hips in line” 44s
- 10 Knee-Supported Side Plank“Lift the hips” 44s
-
11
Child’s Pose“Let the forehead be heavy”
36s
- 12 Gentle Seated Twist“Inhale tall, exhale turn” 36s
- Rest
- 13 Constructive Rest“Let the floor hold you” 1m
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