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. Arrive
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 1m
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 1m 30s
4. Move
5. 03 Low Lunge · Right side“Right side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 1m
6. 04 Low Lunge · Left side“Left side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 1m
7. 05 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 1m
8. 06 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 1m
9. 07 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m 15s
10. 08 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m 15s
11. 09 Bound Angle Pose“Support the knees if they need it; let the thighs settle without pressing them down.” 1m 30s
12. 10 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 1m
13. 11 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 1m
14. Rest
15. 12 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 2m 30s