Balance · 01

The sequence

1. 1. 01
      Mountain

      Stand tall and find the breath before the clock starts.

2. Half sun salutations

   1. 02
      Upward Salute1 min

      Half sun salutations, flowing at your own pace — inhale the arms overhead, exhale fold, inhale halfway lift, exhale fold, inhale rise. Keep going for the whole three minutes; the cards just name the shapes you pass through.

   2. 03
      Standing Forward Fold1 min

      The fold half of the salutation. Bend the knees as much as you need — the point is the spine lengthening, not straight legs.

   3. 04
      Halfway Lift1 min

      The flat-back lift between folds. Fingertips to the shins, gaze just past the toes.

3. 1. 05
      Bird DogRight · 1 min

      Hands under shoulders, knees under hips, flat back. Reach the RIGHT arm forward and the LEFT leg back until both are level with your trunk, then hold. Both hip points stay facing the floor — the lifted side wants to roll open and turning it back down is most of the work.

4. 1. 06
      Bird DogLeft · 1 min

      Change diagonals: left arm, right leg. Come back under yourself first and change slowly — the moment of the change is the part that counts.

5. 1. 07
      Bear Sit-ThroughOne side · 4 min

      Toes tucked, knees hovering an inch off the floor — that is the bear, and it never touches down. Lift one hand, thread the opposite foot underneath and out the far side, and let the hips turn until you are half facing the sky. Back through the middle, then the other way. Left, middle, right, middle, for the whole four minutes, at whatever pace keeps the knees off the floor. The hips turn you; the arms only hold you up.

6. The roll

   1. 08
      Side PlankLeft · 80 s

      THE ROLL — one continuous piece for four minutes, and the cards just name what you pass through. Start on the LEFT hand and the outside edge of the left foot, right arm reaching straight up, bottom hip lifted so you are one line. Bottom knee down if the shoulder or the waist needs it.

   2. 09
      Plank80 s

      Part of the roll. Both hands down, one straight line from heels to head. You pass through here rather than stopping here.

   3. 10
      Side PlankRight · 80 s

      Part of the roll. Onto the right hand, left arm up. Keep rolling from one side through the middle to the other until the timer stops.

7. 1. 11
      Bridge and TurnRight · 1 min

      On your back, both feet planted close to you, arms out. Drive hard through the RIGHT heel and turn the hips up and over the left shoulder until you are on that shoulder and that one foot. Lower under control, then go again for the whole minute. If you are shoving yourself over with your hands, drive harder through the foot instead.

8. 1. 12
      Bridge and TurnLeft · 1 min

      Change sides: drive through the left heel, turn over the right shoulder.

9. 1. 13
      Single-Leg BridgeOne side · 2 min

      Stay on your back and bridge the hips up. Now float one foot, set it down, float the other — slowly, alternating, for two minutes. The hips never come back to the floor and both hip points stay level. A glass of water on your hips should not spill.

10. 1. 14
       Three-Legged DogOne side · 2 min

       Press back up to down dog, then lift one leg high, set it down, lift the other — in and out, alternating, for two minutes. This is a doorway rather than a posture, and the doorway is the point: the support changes every time a foot leaves and lands.

11. 1. 15
       Warrior IIIRight · 1 min

       Step forward and stand up. On the right leg, hinge forward as the left leg lifts to horizontal. Hands at the chest to start, alongside the body as you settle, reaching past the ears when you want it harder. Fingertips on a wall is not a lesser version.

12. 1. 16
       Warrior IIILeft · 1 min

       Change sides. Last shape before the floor.

13. 1. 17
       Child's Pose1 min

       Hips back to the heels, forehead down. Let the low back and hips go.

14. 1. 18
       Hero1 min

       Sit up on the heels, toes pointed — the quads and the front of the ankles. Block or cushion under the seat if the knees complain.

15. 1. 19
       Butterfly1 min

       Soles together, knees wide. Sit on a cushion if the low back rounds, and fold forward as far as is comfortable.

16. 1. 20
       Knees to Chest1 min

       Roll down onto your back and draw both knees in — decompress the low back.

17. 1. 21
       Corpse1 min

       Legs long, arms open, feet falling out. Stop steering the breath and stay until the timer ends.