Four Modified Yoga Poses for Balance and Focus

First is Modified Tree Pose – You can use a wall or chair for this pose. Stand tall beside a wall or chair for support. Shift your weight to your left foot. Place the sole of your right foot on your left ankle or shin. Keep your hands at heart center or lightly touch the wall/chair. Focus on a steady point in front of you. Hold for 5–8 breaths, then switch sides.

This pose focuses on grounding, mental clarity, and single-leg balance.

 Extra tips are to use a wall or back of a chair to steady yourself. I’m using a tree. You can also keep your lifted toes on the ground for support.

Next is Seated Eagle Arms – First, get in your comfortable seated position in a chair or on the floor. Extend both arms in front of you. Cross your left arm under your right and bend your elbows. Try to press the backs of your hands (or palms) together. Lift elbows slightly and draw shoulders down. Hold for 5–8 breaths, then switch sides.

This pose enhances focus, stretches the upper back and shoulders.

For extra help, just hug your shoulders.

Next is Modified Warrior III with Support. Start by standing facing a wall or chair. I’m using my tree.  Place your hands lightly on the wall or back of the chair. Shift weight onto your left foot. Hinge forward at the hips and lift your right leg straight back. Keep your back flat and hips square. Hold for 3–5 breaths, then switch legs.

This pose is great for balance, focus, leg and core strength.

Lastly is Child’s Pose. You know what to do. Kneel, bring your big toes together, and sit back on your heels. Fold forward, stretching your arms in front or letting them rest by your sides. Breathe slowly and deeply for several minutes.

Benefits to this wonderful pose are calming the nervous system and keeps you grounded.

Namaste and Remember, WE are Limitless

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