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.” 56s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 56s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 3 rounds 3m 15s
   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. Flow
7. ≈ Vinyasa flow7 poses · 20s each · 2 rounds 4m 40s
   1. Low Lunge
   2. Low Lunge
   3. Mountain Pose
   4. Half Forward Fold
   5. Warrior II
   6. Warrior II
   7. Bound Angle Pose
8. Moon Salutation
9. ☾ Moon Salutation17 movements · one breath each 1m 30s
   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
10. Cool down
11. 06 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 56s
12. 07 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 56s
13. Rest
14. 08 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 1m 51s