Vinyasa: Flow Through the Sides

Begin by finding a rhythm you can keep without forcing the breath. The standing passage visits one side, returns through Downward Dog, then visits the other. You can step straight to the next pose or take a rest instead of repeating a transition. Keep the ending unhurried.

The sequence

1. Arrive
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 40s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 53s
4. Move
5. 03 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 40s
6. 04 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable. Take your next movement with an easy breath, once you are ready.” 26s
7. 05 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine. Take your next movement with an easy breath, once you are ready.” 26s
8. 06 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 22s
9. 07 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 22s
10. 08 Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath, once you are ready.” 40s
11. 09 Low Lunge · Right side“Right side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 40s
12. 10 Warrior I · Right side“Right side. Shorten the stance if needed; let the pelvis find a comfortable angle.” 40s
13. 11 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 40s
14. 12 Reverse Warrior · Right side“Right side. Keep a steady stance and reach upward before taking a small side bend.” 26s
15. 13 Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath, once you are ready.” 35s
16. 14 Low Lunge · Left side“Left side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 40s
17. 15 Warrior I · Left side“Left side. Shorten the stance if needed; let the pelvis find a comfortable angle.” 40s
18. 16 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 40s
19. 17 Reverse Warrior · Left side“Left side. Keep a steady stance and reach upward before taking a small side bend.” 26s
20. 18 Child’s Pose“Bring a cushion beneath the chest or forehead and let the shoulders rest.” 40s
21. 19 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 40s
22. 20 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 40s
23. Rest
24. 21 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 3m 4s