GnomeYoga
Standing Balance yoga sequence with the gnome
Start · 5 min 40

🍄 Gnome original · Intermediate

Standing Balance

Find your centre like a gnome on a garden wall: steady, and a tiny bit smug.

  • 5 min 40
  • 8 poses
  • 3 chapters
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You’ll need: A mat and a wall nearby for sneaky support.

The journey

  1. Mountain Pose1
  2. Tree Pose2
  3. Eagle Pose3
  4. Warrior III4
  5. Half Moon5
  6. Chair Pose6
  7. Standing Forward Bend7
  8. Mountain Pose8

  1. Root 1:30

    1. Mountain Pose yoga pose illustration
      Mountain PoseTāḍāsana

      Spread the toes. Pretend they are roots looking for water.

      30s
    2. Tree Pose yoga pose illustration
      Tree PoseVṛkṣāsana

      Pick one still spot to gaze at. Wobble, smile, return.

      30s × 2each side

  2. Balance 2:40

    1. Eagle Pose yoga pose illustration
      Eagle PoseGaruḍāsana

      Wrap, squeeze, sit. A pretzel with excellent posture.

      30s × 2each side
    2. Warrior III yoga pose illustration
      Warrior IIIVīrabhadrāsana III

      Body like a T, arms like wings. Fly low, fly calm.

      25s × 2each side
    3. Half Moon yoga pose illustration
      Half MoonArdha Chandrāsana

      Stack the hips and open like a crescent moon over the garden.

      25s × 2each side

  3. Land 1:30

    1. Chair Pose yoga pose illustration
      Chair PoseUtkaṭāsana

      Sit back onto your invisible toadstool.

      30s
    2. Standing Forward Bend yoga pose illustration
      Standing Forward BendUttānāsana

      Let the head hang. Balance deserves a little nap.

      30s
    3. Mountain Pose yoga pose illustration
      Mountain PoseTāḍāsana

      Stand still and notice the tiny sway. That is you, alive.

      30s

About this intermediate yoga sequence

An intermediate standing balance yoga sequence with tree, eagle, warrior III and half moon, bookended by grounding poses to build steadiness and focus.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

Keep exploring

Start · 5 min 40