Lower back, hips, knees, ankles, neck and upper back

Tadasana: Wall

Standing tall with the wall as your guide teaches your body where upright really is, so posture and balance get steadier without any wobble.

How to do it

1. 1

   Stand with your back to a wall

   Heels a few centimetres from the wall, feet hip width. In the clip a block sits between the thighs; a cushion or nothing at all works too.

2. 2

   Let the back of you find the wall

   Back of the pelvis and shoulder blades touch the wall; the back of the head touches it only if that is comfortable.

3. 3

   Spread your weight evenly

   Feel both feet, front and back, carrying you equally. Let the arms hang long by your sides.

4. 4

   Grow tall and breathe

   Lengthen up through the crown of the head without lifting the chin. Stay for 45 to 90 seconds, breathing slowly.

What to watch for

Feeling light-headed from standing still. Keep the knees soft, shift your weight gently from foot to foot, and sit down if it builds.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.