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58 WDDTY | ISSUE 01 | AUG/SEP 2019 FACEBOOK.COM/WDDTYAUNZ
HEALTHY LIVINGStanding plane for
balance
1
Standing with feet hip-width apart and
knees soft, release the shoulders and jaw
before bringing your arms into a circle.
Then, gazing at the spot between your
hands, retain this focus and take your arms
into full circles, following this trajectory
with your eyes. Stay aware of your feet on
the ground, bending your knees when
reaching down. Change the direction and
notice any differences in focus there.2
Hands on hips, focus on one point
directly in front of you and then lift one
leg to circle the knee and hip forward and
out. You can either touch the toes to the
ground between circles or keep the foot
up for more balance. Breathe fully to hold
balance without tensing your shoulders or
temples. Repeat on the other side.3
Step wide with feet turned out at
about 45° in a ‘goddess’ pose. Place
your hands together at your heart, then
inhale your arms out wide and above your
head as your legs come to straight. Exhale
back down to your heart, bending your
legs, knees pointing toward your toes and
drawing up from the belly.4
From the last stance, revolve your
feet so one is turned in, the
other out 90°, with front knee
bent and arms out in a ‘warrior’
pose. From there, inhale the
arms up above your head as you bring legs
to straight and exhale back down to arms
out, front knee bent. Do as many of these
motions as you can while your breath can
stay long and spacious, then hold the pose.5
Revolve the back heel and hip in
to come to a high lunge, feet hip-
width apart. Lean the torso forward for a
‘humble’ version, arms out to the side at
shoulder height.6
Step the back foot in to transfer
the weight to the front foot
and open out the top hip to lift the
back foot into ‘half-moon’ balance.
Look down at one spot for focus, and
lift the top arm to open the top shoulder
and rotate open the chest. Breathe fully
before stepping back through the lunge, to
warrior and then goddess. Then turning to
the other side, repeat steps 4-67
Come to a standing meditation to
integrate the movement back to the
centre.