Distance: 2 miles and home yoga
Ciwt concentrated on standing balance poses today. At any age, balance poses are grounding, calming (yes, once you find your edge), strengthen muscles, improve concentration, focus and memory, reduce stress. And, obviously, improve stability and balance. These last become more and more critical as we age and become more vulnerable to falls.
In the case above, the model has strong feet, straight (not hyper-extended or bowed) knees, a flexible lower back and strong abs to support it. Oh, and she's young with a system that's still producing a goodly amount of elastin and collegen which keeps people flexible.
But maybe that's not you. (It certainly isn't Ciwt). Maybe you would feel more secure and able to get into the pose if you touched your front hand to a wall; or maybe you would be more comfortable holding your leg instead of your foot, or bending the standing knee to protect your spine or knee. Or just going slightly into the pose like the first two yoginis here.
Or maybe the pose would work better if a strap was looped round your ankle so you didn't have to reach so far or bend your knee too dramatically. There are many options.
Again, like the seated poses, there are many standing balances, all of which provide the full array benefits, but different ones strengthen and lengthen different muscles. The pictures below are all 'perfect' because those are the photos that are most appropriate for books, videos, personal promotion.
Padagusthana times 2. In sanskrit your big toe is your padagust, and can see both these yogis holding on to theirs as they balance.
Personal Variation Tree
And many more...........