The sequence
- Mountain Pose · 60 seconds. Find a spot on the floor to look at. That spot is your drishti, a steady gaze.
- Tree Pose · 50 seconds. Right foot standing. Left foot on the calf or the ankle, never on the knee. A hand on the wall is part of the pose.
- Tree Pose · 50 seconds. Switch sides. If you fall out, plant the foot and come back in.
- Chair Pose · 40 seconds. Both feet down again. Sit the hips back and reach the arms.
- Warrior II · 45 seconds. Right leg forward. Front knee bent, back leg straight, arms wide.
- Warrior II · 45 seconds. Left leg forward.
- Reverse Warrior · 35 seconds. From Warrior II, right leg forward. Left hand slides down the back leg. Right arm reaches up. Skip the lean if the neck minds.
- Reverse Warrior · 35 seconds. Left leg forward.
- Triangle Pose · 40 seconds. Right leg forward, both legs straighter than Warrior. Bottom hand on a shin or a block.
- Triangle Pose · 40 seconds. Left leg forward. The top arm can stay on the hip.
- Downward-Facing Dog · 40 seconds. Shake out the standing legs.
- Child’s Pose · 50 seconds. Rest the head.
- Legs Up the Wall · 70 seconds. Hips a little away from the wall. Skip this if you are pregnant or if your clinician has limited inversions. Come down if your face feels flushed in a bad way.
- Corpse Pose · 120 seconds. Legs on the floor again. Rest.
Day 6 · Steady feet
This short practice fits well when you want to feel more settled in your legs without doing a long session. It works nicely in the morning before a busy day, or later on when you've been sitting and want to stand, reach, and reset your attention. Many people find the steady gaze in Mountain and the wall in Tree make the balancing feel more doable. If you're wobbling, that's not going wrong. It's part of learning where your weight shifts in each foot.
The order builds in a clear way. Mountain gives you a focus point. Tree asks each standing leg to work on its own. Chair brings both feet back down and adds heat through the hips and legs. Warrior II and Reverse Warrior widen your base, then Triangle asks for a little more length with straighter legs and support from a shin or a block. Downward-Facing Dog helps shake out the legs, Child’s Pose softens the effort, and the wall rest followed by Corpse Pose gives you time to notice the aftereffects.
If you want to shorten it, keep Mountain, both sides of Tree, one round of Warrior II on each side, Child’s Pose, and Corpse Pose. If balance feels shaky, keep one hand on the wall in Tree and take the foot to the calf or ankle, never the knee. In Triangle, place the lower hand on a block or keep the top hand on your hip. If your neck minds Reverse Warrior, skip the lean and just reach the top arm up. Breathe through your nose if that's comfortable, and ease out of anything that feels pinchy.
If you are pregnant, injured, or dealing with back pain, consult a doctor before you follow this page. Stop for sharp pain, numbness, dizziness, or chest pain. This is movement education, not a diagnosis or a treatment. Read the medical disclaimer.
Day 6 · Steady feet is a 12-minute practice written from the pose pages on this site. Tree beside a wall, Warrior II, and Triangle with a block. Wobbling is the practice. The player above is a timer and a list of cues. It is not a video class, and it is not next to an advertisement. Use the written sequence under the player if you would rather read than watch a clock.
The opening cues include: Find a spot on the floor to look at. That spot is your drishti, a steady gaze; Right foot standing. Left foot on the calf or the ankle, never on the knee. A hand on the wall is part of the pose; Switch sides. If you fall out, plant the foot and come back in. Follow the seconds as a suggestion. If a pose says to stay and your knee or your breath disagrees, come out early. Pausing the timer is part of using it correctly. You do not earn the practice by finishing a number.
Nothing in this routine is offered as a treatment. A short practice may help an ordinary stiff day, a loud afternoon, or the few minutes before sleep, depending on which routine you opened. It does not cure back pain, insomnia, anxiety, or an injury. If you are pregnant, hurt, or unsure whether a shape is appropriate, consult a doctor first. Stop for sharp pain, numbness, chest pain, or dizziness.
Read the pose page linked from any line you have not tried. The safety note there is more specific than this overview. Then come back and do the shorter version if the full 12 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
Day 6 · Steady feet stays inside this site’s pose library. The minutes on the page are a ceiling, not a target you have to hit. Come out of a shape early, use the modification on the pose page, and leave the last cue for another day if you want. The practice counts when it is calm enough to repeat, including a practice you cut in half.
Day 6 · Steady feet: common questions
What if I keep losing my balance in Tree Pose?
Use the wall right away. Let one hand rest there and place the lifted foot on your ankle or calf, never on your knee. Keep your gaze on one spot on the floor. If you step out, put the foot down and come back in. That return is part of the practice.
Do I need a yoga block for Triangle Pose?
No. A block can make the pose more comfortable, but you can also rest your lower hand on your shin. Keep both legs straighter than in Warrior II, and let your top hand stay on your hip if reaching up makes the shape feel unsteady or crowded.
Can I skip Legs Up the Wall?
Yes. You can go from Child’s Pose straight to Corpse Pose if that suits your day better. If you do take Legs Up the Wall, keep your hips a little away from the wall and come down if your face feels flushed in a bad way. Then rest with your legs on the floor.