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.” 1m 9s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 1m 9s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 3 rounds 3m 45s
   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
6. ☀ Sun Salutation B19 movements · one breath each 1m 55s
   1. Exhale Mountain
   2. Inhale Chair
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Warrior I
   9. Exhale Knees-down lower
   10. Inhale Cobra
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Knees-down lower
   14. Inhale Cobra
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
7. Flow
8. ≈ Ashtanga flow7 poses · 25s each 2m 55s
   1. Low Lunge
   2. Low Lunge
   3. Mountain Pose
   4. Half Forward Fold
   5. Warrior II
   6. Warrior II
   7. Bound Angle Pose
9. Cool down
10. 06 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 1m 9s
11. 07 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 1m 9s
12. Rest
13. 08 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 1m 49s