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DAY 12 OF 30
⏱ 15 min
Week 2
Balancing on One Leg
Balancing poses are as much about mental focus as they are about physical strength. When we balance on one leg, we must anchor our attention in the present moment.
It is completely normal to wobble or fall out of a pose. The practice is simply noticing when you lose your balance and calmly trying again without frustration.
Today's Poses
Poses Today
4
Duration
15 min
Focus
Balance & Focus
Warm-Up — 4 min
We must establish a strong foundation before attempting to balance.
Mountain Pose (Tadasana) with Heel Lifts
Beginner
⏱ 4 min
- 1. Stand tall in Mountain Pose, feet parallel.
- 2. Find a "drishti" — a fixed focal point on the wall or floor in front of you.
- 3. Inhale, slowly lift both heels off the floor, balancing on the balls of your feet.
- 4. Exhale, slowly lower your heels back down with control.
- 5. Repeat this 10 times to warm up the calves and ankles.
Today's Sequence — 9 min
01.
Tree Pose
BeginnerVrksasana
⏱ 5 min
- 1. Shift your weight onto your left leg, keeping the knee slightly micro-bent (not locked).
- 2. Turn your right knee out to the side.
- 3. Place the sole of your right foot on your left inner ankle (kickstand), inner calf, or inner thigh. NEVER place your foot directly on the knee joint.
- 4. Bring your hands to your hips, or press your palms together at your heart center.
- 5. Keep your gaze fixed on your focal point.
- 6. Hold for 5-10 breaths, then switch legs.
Alignment Tip
Actively press your foot into your standing leg, and your standing leg back into your foot.
Full pose guide →
02.
High Lunge (Crescent Lunge)
BeginnerAshta Chandrasana
⏱ 4 min
- 1. From Mountain Pose, step your left foot way back.
- 2. Keep your left heel lifted, balancing on the ball of the back foot.
- 3. Bend your right knee so it is directly over your right ankle.
- 4. Inhale, lift your torso and sweep your arms up towards the ceiling.
- 5. Hold for 5 breaths, finding stability in the wobble, then switch sides.
Modification: If you feel unstable, widen your stance so your feet are on "railroad tracks" rather than a tightrope.
Full pose guide →
Cool-Down — 2 min
Seated Forward Fold
BeginnerPaschimottanasana
⏱ 2 min
- 1. Sit down with both legs extended straight out in front of you.
- 2. Inhale to sit up tall, reaching the crown of your head up.
- 3. Exhale to hinge at the hips and fold forward over your legs.
- 4. Rest your hands on your shins, ankles, or feet.
- 5. Breathe deeply into your lower back for 1-2 minutes.
Savasana
Corpse Pose
Close your eyes. Let your body be completely heavy. You have finished today's practice. Well done.
You have completed Day 12 ✓
Take a moment before you move. Notice how you feel.