Hatha: Room to Move

Start with small movements through the spine. As you come up to standing, keep the stance comfortable and give each side the same attention. The floor work brings the pace back down; your final rest is part of the practice.

The sequence

1. Warm up
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 55s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 1m 21s
4. Moon Salutation
5. ☾ Moon Salutation17 movements · one breath each 2m 24s
   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
6. Flow
7. 04 Low Lunge · Right side“Right side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 55s
8. 05 Low Lunge · Left side“Left side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 55s
9. 06 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 55s
10. 07 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 55s
11. 08 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m 8s
12. 09 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m 8s
13. 10 Bound Angle Pose“Support the knees if they need it; let the thighs settle without pressing them down.” 1m 22s
14. Cool down
15. 11 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 55s
16. 12 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 55s
17. Rest
18. 13 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 1m 12s