Four poses this time, and every one of them stands on a single leg. Hold each for a 10-count, flow to the next, then repeat the sequence on the other side. Pose 1 raises a knee to hip height and holds it there unassisted; pose 2 hugs the same knee into your chest with both hands; pose 3 hinges the whole body forward into an arrow - torso and rear leg level with the floor, arms reaching ahead; pose 4 stands you back up with arms out wide and the free foot folded up behind you.
The sequence sneaks its difficulty into the middle. The first two poses stack balance on top of a hip stretch, the knee hug pulling you taller as it pulls the leg closer. The arrow is the day's centrepiece - the longer your shape gets, the harder your standing hip and core work to keep it level, and ten counts there is a genuine event. The final pose looks like a rest and is not quite one: wide arms make a fine counterweight right up until they start conducting.
Move between poses without putting the foot down if you can - the transitions are where balance is really trained. In the arrow, hinge until your body makes one line and keep your hips square; a level half-hinge beats a twisted full one. Soft standing knee throughout, tall spine, eyes parked on one spot.
Four shapes on one leg - easy to read, another matter to hold still.
Make it Harder: The gains here come through control, not load - try finishing every pose without a single toe touching down.
Make it Easier: Let your toes tap down for a moment whenever a pose starts to slip away.
