A balanced daily yoga practice can include standing alignment, moderate strength, simple balance and quiet breathing. The sequence should be repeatable and should leave enough energy for the rest of the day.
Navigator
Practice structure
Tadasana
Stand with the feet comfortably apart. Distribute weight evenly and keep the knees soft.
Chair Pose variation
Bend the knees a small amount and move the hips back. Keep the hands on the thighs or reach the arms forward.
Low lunge
Step one foot forward and lower the back knee onto a folded blanket. Use blocks beneath the hands.
Warrior II variation
Stand with the feet apart and bend the front knee within a stable range. Keep the shoulders relaxed.
Wall-supported balance
Keep one hand on a wall and lift one heel or place the foot lightly at the ankle.
Supported Bridge Pose
Lie down with the knees bent and lift the pelvis a small amount. Lower with control.
Rest
Finish in Savasana or rest with the lower legs on a chair.
Breathing approach
Keep breathing natural during effort. Reduce the range whenever the breath becomes held or hurried.
Common mistakes
- Locking the knees in standing poses.
- Rushing through transitions.
- Using balance poses away from support.
- Skipping the final rest.
Practice limits
Stop when movement causes sharp discomfort, dizziness or loss of balance. Use a chair, wall and blocks freely. Learn stronger holds and advanced balances from a qualified yoga teacher.