Vinyasa: Find Your Rhythm

Move with an easy breath and leave yourself enough time to set up each shape. This is a slow flow: the timer gives you a window to move, settle and breathe, rather than a count to chase. Step between poses, lower the knees when useful and pause the player if a transition needs longer.

The sequence

1. Arrive
2. 01 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 48s
3. 02 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable. Take your next movement with an easy breath, once you are ready.” 32s
4. Move
5. 03 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine. Take your next movement with an easy breath, once you are ready.” 32s
6. 04 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 21s
7. 05 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 26s
8. 06 Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath, once you are ready.” 42s
9. 07 Low Lunge · Right side“Right side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 42s
10. 08 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 42s
11. 09 Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath, once you are ready.” 32s
12. 10 Low Lunge · Left side“Left side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 42s
13. 11 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 42s
14. 12 Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath, once you are ready.” 32s
15. 13 Child’s Pose“Bring a cushion beneath the chest or forehead and let the shoulders rest.” 42s
16. Rest
17. 14 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 2m 5s