There is nothing to achieve in this practice. Let the floor support you, soften your effort and take a smaller version of each pose whenever that feels better. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Corpse Pose, let the floor support you for 1 minute before you sit up.
The sequence
- Arrive
-
01
Easy Seat“Lift from the crown, not the chest”
1m
- 02 Cat–Cow“Move from the tailbone first” 48s
- Move
-
03
Child’s Pose“Let the forehead be heavy”
48s
- 04 Sphinx Pose“Pull the chest forward” 48s
- 05 Bound Angle Pose“Sit tall first, fold second” 44s
- 06 Seated Forward Fold“Lead with the heart” 44s
- 07 Head-to-Knee Pose“Navel over the thigh” 44s
- 08 Knees-to-Chest“Hug and release with the breath” 44s
- 09 Reclined Twist“Let gravity twist you” 44s
- 10 Bound Angle Pose“Sit tall first, fold second” 44s
- 11 Legs Up the Wall“Legs heavy” 1m 12s
- Rest
- 12 Corpse Pose“Let the floor hold you” 1m
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