Ashtanga Preparation: Breath and Folds
Prepare for learning Ashtanga with a repeated standing pattern, simple seated work and rest.
Use this short preparation to become familiar with a repeatable route and steady attention. It is an original introductory exercise, not the Ashtanga Primary Series or its traditional breath count. Learn the method and the full Sun Salutations with a teacher; here, step slowly and keep breathing natural.
The sequence
- Arrive
- 01 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 1m
- 02 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 45s
- Move
- 03 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 30s
- 04 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 45s
- 05 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 45s
- 06 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 30s
- 07 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 45s
- 08 Staff Pose“Sit on a folded blanket if needed and let the spine rise without stiffening.” 1m
- 09 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 1m
-
10
Easy Seat“Let the shoulders settle and notice a few natural breaths.”
1m
- Rest
- 11 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 2m
Other 10-minute practices
All practicesChair Yoga for Beginners
An entirely seated introduction to chair yoga, with gentle upper-body movement, supported leg extensions and a quiet finish. No standing, kneeling or floor work.
Desk Yoga Reset
A workday movement break with seated, all-fours and standing poses, including Tree and Low Lunge.
Evening Yoga to Wind Down
Move from Cat–Cow and Sphinx into seated folds and reclined twists, then finish with Legs Up the Wall and rest.