Balance: tree and warrior

Two standing poses that ask for steady attention.

Balancing poses are a meditation in disguise: if your mind wanders, you wobble. Fix your eyes on one spot that does not move, and breathe slowly.

Stand near a wall if you like, and touch it when you need to.

Move gently and only as far as feels comfortable. Skip anything that hurts, and if you have an injury or a health condition, check with a professional first.

The steps

• Mountain (Mountain): Stand tall, feet together, and find a spot to look at.
• Tree, right foot up (Tree): Shift your weight onto your left foot. Place your right foot on your left ankle, calf or inner thigh, never on the knee. Hands together in front of you, or up.
• Tree, left foot up (Tree): Lower slowly, and change sides.
• Warrior II, right (Warrior II): Step your feet wide. Turn your right foot out and bend the right knee over the ankle. Arms out wide, look past your right hand.
• Warrior II, left (Warrior II): Straighten up, turn the other way, and bend the left knee.
• Mountain (Mountain): Step your feet together and stand still. Notice your breath.

Tips

• Wobbling is part of it. Come down, smile, and go back up.
• Press the standing foot into the floor as if you were growing roots.

Related

• Morning yoga flow
• Desk yoga in five minutes
• Bedtime yoga
• All the calm lessons

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