3. Vrksasana variation (Modified Tree Pose)
Stand with your feet hip-width apart, lightly holding the back of a sturdy chair. Press the soles of your feet evenly into the floor as you extend the crown of your head toward the ceiling. Anchor your gaze at a point on the horizon as you send "roots" down your left leg. Pick up your right heel, turn your right knee out 45 degrees, and slide the heel of your right foot onto the top of your left foot, toes touching the floor. Take a few deep breaths here. To challenge your balance, pick up your right toes. If you are steady here, explore sliding the sole of your foot up the inside of the left leg—as low or high as you like (but not on the knee joint). Try taking one or both hands off the chair, bringing palms into prayer or extending your arms out to the sides or overhead (touch your right toe back down if you like). Play with the pose and your balance, being sure to use the support of the chair as needed. Switch sides.