Sequence · 15 minutes · 6 poses
A standing yoga balance sequence
This yoga balance sequence builds from steady to challenging in six standing poses: Mountain, Tree, Chair, Eagle, Half Moon and Dancer. Practise next to a wall, hold each for five breaths per side, and expect to wobble: small corrections at the ankle are the practice.
The sequence
| # | Pose | Hold | Cue |
|---|---|---|---|
| 01 | Mountain Pose Tadasana | 5 breaths | Spread the toes and feel the weight through both heels. |
| 02 | Tree Pose Vrksasana | 5 breaths each side | Foot above or below the knee, hips level. |
| 03 | Chair Pose Utkatasana | 5 breaths | Weight in the heels, knees over the ankles. |
| 04 | Eagle Pose Garudasana | 5 breaths each side | Toes of the crossed leg can rest on the floor. |
| 05 | Half Moon Pose Ardha Chandrasana | 5 breaths each side | Back against the wall, hand on a block. |
| 06 | Dancer Pose Natarajasana | 5 breaths each side | Hold the foot or a strap, hand on the wall. |
Balance poses are where most people discover that yoga is about attention as much as flexibility. This sequence orders the standing balances so each one prepares the next: Mountain teaches even weight, Tree adds one leg, Chair and Eagle add strength and focus, and Half Moon and Dancer open the body while you stay on one foot.
Set your mat next to a wall. Use it freely in Half Moon and Dancer, and do not count it as cheating: a hand on the wall lets you learn the shape without bracing in fear of falling. Fix your gaze on one point that does not move, at eye level or on the floor ahead.
Balance changes from day to day with sleep, food and stress, and one side is almost always steadier than the other. Start each pose on your easier side. If you fall out, step down, breathe, and go again.
Warm up first with a few rounds of Cat-Cow and Downward Dog, or the first half of the morning sequence. For more on each pose, the standing yoga poses page gathers them in one place.
Questions
Why is one side of my body better at balancing?
Almost everyone has a steadier side, from how they stand, walk and carry things every day. Practising both sides evenly, starting with the easier one, usually narrows the gap over time.
Is it okay to use a wall for balance poses?
Yes. A wall lets you learn the alignment without gripping or rushing. Move a little further from it as the pose steadies.