Yoga for balance: 20 minutes with support nearby

Your week

Plan three short sessions, such as Tuesday, Thursday and Saturday. Choose a time when you can concentrate. You do not need an unstable surface for this practice; keep the floor firm and clear.

How the time blocks work

Read the explanations before the first round. Place the chair against a wall and clear the floor around it. Stand briefly on both feet between positions before setting up the next stance. Allow some extra reading time on your first attempt.

Keep breathing evenly as you move. If your breathing becomes strained or you hold your breath, release the pose and reset. Start with a small range of movement. As the sequence becomes familiar, explore a little more range and smoother transitions.

The positions explained

1. Mountain pose: Stand roughly hip-width apart and spread your weight across both feet. Grow tall without locking your knees or pushing your chest forward. Relax your arms and keep breathing steadily.
2. Supported heel raises: Stand at a stable chair and lightly hold its back. Slowly lift both heels, then lower with control. Keep your body upright and reduce the movement if you start swaying.
3. Standing weight shifts: Stand hip-width apart beside a wall. Shift your weight slowly onto one leg while both feet remain on the floor. Return to centre and switch. Only let the other foot briefly become light once you feel steady.
4. Supported tree pose: Keep one hand on a wall or stable chair. Shift your weight, leaving the other toes on the floor and heel at the ankle. Once steady, place the foot on the calf, never against the knee. Release deliberately and change sides.
5. Warrior II: Take a wide stance with the front foot turned out and the back foot slightly in. Bend the front knee in the direction of the toes and open your arms sideways. Choose a stable stride; straighten the leg and reset both feet before switching sides.
6. Single-leg stance with a knee lift: Keep one hand on a chair and lift one knee only as far as you can stay upright. Put the foot down with control and switch. Look at a fixed point with your eyes open.
7. Settle into a seated position: Sit on a stable chair with both feet on the floor. Rest your hands on your thighs and notice your breathing. There is no need to deepen it or hold your breath.

Developing your practice

Use hand support in the first week. Once steady, reduce the grip to light fingertip contact. Later, add a few seconds to one hold. Keep your eyes open and change only one source of difficulty at a time.

At first, you may look at the instructions before every position. As the sequence becomes familiar, you have more attention for your breathing and movement. After two weeks, you will have a better sense of which time of day and variations suit you. Keep those. A hand on the wall or a shorter hold can remain part of your practice.

When a position does not suit you

Shorten your stance, keep a hand on the wall or bend your knees. Replace floor supports with the wall version if your wrists are uncomfortable. Stop the movement for sharp pain or dizziness. Seek individual guidance for an injury, pregnancy or a relevant health condition.

Explore the beginner yoga sequence