Begin close to the ground and give yourself time to settle. This whole practice stays on the mat, moving between seated, all-fours and reclining positions. 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 Tabletop“Push the floor away” 48s
- Move
- 03 Cat–Cow“Move from the tailbone first” 48s
- 04 Bird Dog“Reach long, not high” 48s
-
05
Child’s Pose“Let the forehead be heavy”
44s
- 06 Sphinx Pose“Pull the chest forward” 44s
- 07 Cobra Pose“Lift with the back, not the arms” 44s
- 08 Knees-to-Chest“Hug and release with the breath” 44s
- 09 Reclined Hand-to-Big-Toe“Heel to the ceiling” 44s
-
10
Bridge Pose“Press the feet, lift the hips”
44s
- 11 Reclined Twist“Let gravity twist you” 1m 12s
- Rest
- 12 Corpse Pose“Let the floor hold you” 1m
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