Let your feet be the starting point. Notice where your weight settles, keep your breathing comfortable and move into each standing shape without rushing. 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 Mountain Pose“Root down to rise up” 1m
- 02 Standing Side Bend“Up before over” 48s
- Move
- 03 Half Forward Fold“Lengthen, don't lift” 48s
- 04 Chair Pose“Sit back, not 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
Tree Pose“Root down through the standing foot”
44s
- 10 Wide-Legged Standing“Reach in five directions” 44s
- 11 Garland Pose“Heels heavy” 36s
- 12 Seated Forward Fold“Lead with the heart” 36s
- Rest
- 13 Corpse Pose“Let the floor hold you” 1m
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