Begin close to the ground and give yourself time to settle. This whole practice stays on the mat, moving between seated, all-fours and reclining positions. There is room to notice how each side feels. Choose a smaller movement whenever it helps you breathe more easily. When you reach Corpse Pose, let the floor support you for 1 minute and 30 seconds before you sit up.
The sequence
- Arrive
-
01
Easy Seat“Lift from the crown, not the chest”
1m
- 02 Tabletop“Push the floor away” 56s
- Move
- 03 Cat–Cow“Move from the tailbone first” 56s
- 04 Bird Dog“Reach long, not high” 56s
- 05 Extended Puppy“Melt the heart” 57s
-
06
Child’s Pose“Let the forehead be heavy”
45s
- 07 Sphinx Pose“Pull the chest forward” 45s
- 08 Cobra Pose“Lift with the back, not the arms” 45s
- 09 Knees-to-Chest“Hug and release with the breath” 45s
- 10 Reclined Hand-to-Big-Toe“Heel to the ceiling” 45s
-
11
Bridge Pose“Press the feet, lift the hips”
45s
-
12
Child’s Pose“Let the forehead be heavy”
45s
- 13 Sphinx Pose“Pull the chest forward” 45s
- 14 Cobra Pose“Lift with the back, not the arms” 53s
- 15 Reclined Twist“Let gravity twist you” 1m 52s
- Rest
- 16 Corpse Pose“Let the floor hold you” 1m 30s
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