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.” 50s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 50s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each 1m 15s
   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. ≈ Ashtanga flow5 poses · 25s each · 2 rounds 4m 10s
   1. Mountain Pose
   2. Warrior II
   3. Warrior II
   4. Tree Pose
   5. Tree Pose
8. Cool down
9. 05 Gentle Seated Twist · Right side“Right side. Grow tall first, then turn a little without pulling with the hands.” 50s
10. 06 Gentle Seated Twist · Left side“Left side. Grow tall first, then turn a little without pulling with the hands.” 50s
11. Rest
12. 07 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 1m 15s