Grounded is a balance and mobility flow that spends its first six poses on one leg and never apologizes for it. Nine positions held for a 10-count each - knee raises, warrior threes, standing kicks, dancer's pose, half moon and warrior variations, descending into runner's lunge, forward fold and a three-legged downward dog - then the whole sequence repeats on the other side.

The name is the method: every pose is a negotiation between you and the single foot holding you up. The opening standing knee raise is the gentlest version of the question. From there the challenges rotate the balance demand through space - warrior three tips the torso horizontal, the standing kick adds reach, dancer's pose pulls one foot behind into a bow, and half moon opens the whole body sideways over one planted leg. The final third grounds you progressively: a deep warrior lunge, then hands meet the floor in runner's lunge and forward fold, and the closing three-legged dog sends one leg skyward while both palms take root. Balance is not stillness - it is thousands of micro-corrections per hold, and every one of them is training.

Fix your gaze on a single point before each pose begins - the eyes anchor the balance more than the foot does. Spread your toes and press the whole standing foot into the floor. In warrior three and half moon, reach long through both ends of your body rather than just hoisting the leg. If you wobble out, step back in without ceremony; the return is a rep too.

One foot, nine shapes, both sides. Grounded is not where you stand - it is how well you stay.

Make it Harder: Double every hold to a 20-count.

Make it Easier: Keep fingertips on a wall through the single-leg poses.