Day 16 is a standing balance sequence and it comes with its own instructions: hold each pose for 30 seconds, then move on to the next one, and when you reach the end, run the whole sequence again on the other side. Six positions. The first is a calf raise hold - up on the toes and staying there. The remaining five are single-leg holds: the heel drawn up toward the backside, the leg extended straight behind you, the knee raised and held in front, the straight leg lifted forward, and the straight leg lifted out to the side. Three minutes per side, six minutes in total.
This is recovery with a genuine skill in it. Standing on one leg for two and a half minutes across five positions asks the ankle, the outer hip and the small muscles around the standing knee to keep making constant micro-corrections, and that is training your balance system rather than your muscles. The lifted leg is meanwhile being held in five different positions, each one working a different part of the hip. Doing the whole sequence on one side before switching means the standing leg accumulates fatigue, which is where the interesting part of balance training actually lives.
Start the calf raise hold with your feet together and rise as high onto the toes as you can, then hold that height rather than sinking as the seconds pass. For the single-leg positions, fix your eyes on a spot in front of you and keep the standing knee soft rather than locked. Hold the lifted leg where you can control it - a lower position held still beats a higher one that wobbles. Fingertips on a wall are absolutely fine while you find your balance; take them off when you can.
Six positions, two sides, and by the last one you will know exactly which leg you favour.
Make it Harder: Balance days reward precision rather than effort - close your eyes for part of each hold and let your ankles do the work.
Make it Easier: Hold each pose for 15 seconds instead of 30 and keep both sides of the sequence.
