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. Warm up
2. 01 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 48s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each 1m 5s
   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
5. Warm up
6. 03 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable. Take your next movement with an easy bre...” 48s
7. Flow
8. ≈ Vinyasa flow9 poses · 20s each 3m
   1. Half Forward Fold
   2. Kneeling Plank
   3. Cobra Pose
   4. Downward-Facing Do...
   5. Low Lunge
   6. Warrior II
   7. Downward-Facing Do...
   8. Low Lunge
   9. Warrior II
9. Moon Salutation
10. ☾ Moon Salutation17 movements · one breath each 1m 30s
    1. Exhale Mountain
    2. Inhale Upward Salute
    3. Exhale Crescent
    4. Exhale Crescent
    5. Exhale Goddess
    6. Inhale Star
    7. Exhale Triangle
    8. Exhale Pyramid
    9. Inhale Low Lunge
    10. Exhale Garland squat
    11. Inhale Low Lunge
    12. Exhale Pyramid
    13. Exhale Triangle
    14. Inhale Star
    15. Exhale Goddess
    16. Inhale Upward Salute
    17. Exhale Mountain
11. Cool down
12. 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,...” 48s
13. 07 Child’s Pose“Bring a cushion beneath the chest or forehead and let the shoulders rest.” 48s
14. Rest
15. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 13s