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.
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.