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. Warm up
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. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each 1m 44s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Plank to Chaturang...
   6. Inhale Upward-Facing Dog
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. Flow
7. 04 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 40s
8. 05 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable. Take your next movement with an easy bre...” 26s
9. 06 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine. Take your next movement with an easy breath,...” 26s
10. 07 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 22s
11. 08 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 22s
12. 09 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,...” 40s
13. 10 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
14. 11 Warrior I · Right side“Right side. Shorten the stance if needed; let the pelvis find a comfortable angle.” 40s
15. 12 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 40s
16. 13 Reverse Warrior · Right side“Right side. Keep a steady stance and reach upward before taking a small side bend.” 26s
17. 14 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,...” 35s
18. 15 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
19. 16 Warrior I · Left side“Left side. Shorten the stance if needed; let the pelvis find a comfortable angle.” 40s
20. 17 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 40s
21. 18 Reverse Warrior · Left side“Left side. Keep a steady stance and reach upward before taking a small side bend.” 26s
22. 19 Child’s Pose“Bring a cushion beneath the chest or forehead and let the shoulders rest.” 40s
23. Cool down
24. 20 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 40s
25. 21 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 40s
26. Rest
27. 22 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 20s