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.” 43s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each 1m 44s
   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...” 29s
7. Flow
8. 04 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine. Take your next movement with an easy breath,...” 29s
9. 05 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 19s
10. 06 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 24s
11. 07 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,...” 39s
12. 08 Low Lunge · Right side“Right side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 39s
13. 09 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 39s
14. 10 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,...” 29s
15. 11 Low Lunge · Left side“Left side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 39s
16. 12 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 39s
17. Cool down
18. 13 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,...” 29s
19. 14 Child’s Pose“Bring a cushion beneath the chest or forehead and let the shoulders rest.” 39s
20. Rest
21. 15 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m