Bring a familiar foundation to this practice: comfortable breathing, steady feet and the willingness to pause. It is intended for people who already know the basic standing poses. 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
Downward-Facing Dog“Hips up and back”
48s
- 04 Low Lunge“Hips forward and down” 48s
- 05 Warrior I“Ground the back heel” 44s
-
06
Warrior II“Front knee tracks the little-toe side”
44s
- 07 Extended Side Angle“One long line, heel to hand” 44s
- 08 Triangle Pose“Reach out before you reach down” 44s
- 09 Half Moon“Reach through the lifted heel” 44s
- 10 Warrior III“Reach forward and back equally” 44s
- 11 Seated Forward Fold“Lead with the heart” 36s
- 12 Gentle Seated Twist“Inhale tall, exhale turn” 36s
- Rest
- 13 Corpse Pose“Let the floor hold you” 1m
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