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. Keep it simple. Let each movement be small enough that you can breathe comfortably. When you reach Constructive Rest, let the floor support you for 45 seconds before you sit up.
The sequence
- Arrive
- 01 Mountain Pose“Root down to rise up” 30s
- 02 Standing Side Bend“Up before over” 34s
- Move
- 03 Chair Pose“Sit back, not down” 34s
-
04
Tree Pose“Root down through the standing foot”
41s
-
05
Warrior II“Front knee tracks the little-toe side”
41s
- 06 Triangle Pose“Reach out before you reach down” 42s
-
07
Child’s Pose“Let the forehead be heavy”
33s
- Rest
- 08 Constructive Rest“Let the floor hold you” 45s
Other 5-minute practices
All practices
5min
Mobility
Desk Yoga Reset
Step away from the screen for seated twists, Cat–Cow and standing stretches, ending with a short floor rest.
Complete beginner · 8 poses
5min
Relaxation
Evening Yoga to Wind Down
Put the day down with seated folds, Child’s Pose and Legs Up the Wall before a brief rest.
Complete beginner · 8 poses
5min
Mobility
Floor Yoga for Back and Hips
Stay on the mat for Cat–Cow, Child’s Pose, Sphinx and Cobra, followed by a reclined twist and rest.
Beginner · 8 poses