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.” 57s
3. Sun Salutation
4. ☀ 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
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...” 57s
7. Flow
8. ≈ Ashtanga flow9 poses · 25s each 3m 45s
   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. Cool down
10. 05 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,...” 57s
11. 06 Child’s Pose“Bring a cushion beneath the chest or forehead and let the shoulders rest.” 57s
12. Rest
13. 07 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 12s