Day 14's yoga sequence stands up. Six poses, 30 seconds each, then the whole set again on the other side, and every one of them is done on your feet - most of them on one foot. Where Day 7 was a floor flow around downward dog, this is a standing balance sequence built around one hinged position that appears twice.
Pose 1 is a standing hold with the arms extended straight forward at shoulder height, palms down - simple, and a quiet warm-up for the shoulders. Pose 2 sits into chair: knees bent, hips back and down as if lowering into a seat, arms still reaching forward, the thighs holding the position. Pose 3 stands back up into the arms-forward hold. Pose 4 is the balance: standing on one leg, the torso hinged forward, hands pressed together at the chest, the back leg lifted low behind you - a small, controlled tilt that asks the standing hip to stabilise. Pose 5 extends that tilt all the way into warrior III: torso and back leg reaching for horizontal in one line, arms stretched forward, the body a T balanced on one foot. Pose 6 returns to the hinged prayer position from pose 4, which after warrior III feels like a rest and is not one. Standing hold, chair, hold, tilt, full extension, tilt - the sequence walks you into the hardest balance on the card and back out again.
In chair, keep the weight in the heels and the chest lifted; sit only as low as your knees are happy with. In the hinged balances, the hips stay level - do not let the lifted leg's hip roll open - and the standing knee stays soft. In warrior III, reach the fingertips and the back heel away from each other and let the balance come from that length; if you wobble, lower the leg a little and keep the shape.
Halfway through and standing on one foot at the end of it - which is a fair summary of how far the balance has come.
Make it Harder: Standing yoga has nowhere harder to go - if you want more from it, close your eyes for the last ten seconds of each single-leg pose and let the balance do the work.
Make it Easier: Rest the fingertips on a wall or chair through poses 4, 5 and 6, and sit higher in chair.
