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. Warm up
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 51s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 1m 17s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each 1m 44s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. Flow
7. 04 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 51s
8. 05 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 51s
9. 06 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 51s
10. 07 Tree Pose · Right side“Right side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 38s
11. 08 Tree Pose · Left side“Left side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 38s
12. Cool down
13. 09 Gentle Seated Twist · Right side“Right side. Grow tall first, then turn a little without pulling with the hands.” 38s
14. 10 Gentle Seated Twist · Left side“Left side. Grow tall first, then turn a little without pulling with the hands.” 38s
15. Rest
16. 11 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 1m 3s