Hatha: First Steps

Let this be a lesson in noticing rather than reaching. Take time to place your feet, feel the floor and find a breath that stays easy. There is room here to practise a pose, release it and begin again.

The sequence

1. Arrive
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 1m
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 1m 30s
4. Move
5. 03 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 1m
6. 04 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m
7. 05 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m
8. 06 Tree Pose · Right side“Right side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 45s
9. 07 Tree Pose · Left side“Left side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 45s
10. 08 Gentle Seated Twist · Right side“Right side. Grow tall first, then turn a little without pulling with the hands.” 45s
11. 09 Gentle Seated Twist · Left side“Left side. Grow tall first, then turn a little without pulling with the hands.” 45s
12. Rest
13. 10 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 1m 30s