First Balances: from Mountain Pose to Tree Pose

15 min Intermediate 16 poses voice-guided in the app subscription

From a steady stance to Tree Pose, step by step

A program for anyone who still wobbles on one leg. In 15 minutes you work through 16 poses, from a steady stance on two feet all the way to Tree Pose. The app rates it intermediate, even though nearly every pose is beginner level; only Standing Knee-to-Chest Balance is harder than the rest.

If you get dizzy or struggle with balance, stand near a wall, and with knee or ankle injuries leave out the knee-to-chest balance. In the app, this program comes with voice guidance and a timer in the subscription.

  1. Mountain Pose Mountain Pose 1
  2. Hip Circles Hip Circles 2
  3. Chair Flow Chair Flow 3
  4. Forward Fold Flow Forward Fold Flow 4
  5. Warrior I Flow Warrior I Flow 5
  6. High Lunge High Lunge 6
  7. Warrior II Warrior II 7
  8. Reverse Warrior Reverse Warrior 8
  9. Standing Knee-to-Chest Balance Standing Knee-to-Chest Balance 9
  10. Half Tree Pose Half Tree Pose 10
  11. Tree Pose Tree Pose 11
  12. Staff Pose Staff Pose 12
  13. Seated Forward Fold Seated Forward Fold 13
  14. Bridge Pose Bridge Pose 14
  15. Knees-to-Chest Pose Knees-to-Chest Pose 15
  16. Relaxation Pose Relaxation Pose 16

Why this order

Mountain Pose teaches you to spread your weight evenly across the whole foot, which is what every balance rests on. Hip Circles, Chair Flow and Forward Fold Flow warm up the legs. Warrior I Flow, High Lunge, Warrior II and Reverse Warrior all stand on two feet, and your body learns to hold its center over bases of different widths.

Then the base narrows to one leg: Standing Knee-to-Chest Balance, Half Tree Pose with the foot at the knee, and full Tree, where the foot can rest on the thigh. Staff Pose, Seated Forward Fold and Bridge give your legs a break, and the final Savasana gathers your attention after all that balance work.

Cautions

  • Knee injuries (Chair Flow, Warrior II)
  • Flare-up of lower back problems (Chair Flow)
  • Lumbar disc herniation (Forward Fold Flow, Seated Forward Fold)
  • High blood pressure (Forward Fold Flow)
  • Knee injuries — place a folded blanket under your back knee (Warrior I Flow)
  • High blood pressure — keep your hands on your hips (Warrior I Flow)
  • Balance problems — keep your hands on your hips (High Lunge)
  • Lower back pain — don't bend as far (Reverse Warrior)
  • Knee and ankle injuries (Standing Knee-to-Chest Balance)
  • Dizziness (Standing Knee-to-Chest Balance)
  • Balance disorders — stand near a wall (Half Tree Pose)
  • Dizziness — practice near a wall (Tree Pose)
  • Flare-up of back pain — bend your knees (Seated Forward Fold)
  • Neck injuries (Bridge Pose)
  • Flare-up of lower back pain (Bridge Pose)
  • Pregnancy from the second trimester onward — take your knees wider than your belly or skip the pose (Knees-to-Chest Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.