Yin: Stillness on the Floor

Make yourself comfortable before asking the body to stay. A cushion under the seat and support beneath the knees can change the feel of a pose. Choose a small range, breathe naturally and come out slowly. Let each pause be a chance to notice how you feel.

The sequence

1. Warm up
2. 01 Easy Seat“Sit on a cushion and allow the breath to settle before the first hold.” 46s
3. 02 Bound Angle Pose“Support both knees and choose a mild first edge; there is no need to push the legs down.” 46s
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 flow6 poses · 25s each 2m 30s
   1. Constructive Rest
   2. Staff Pose
   3. Seated Forward Fol...
   4. Constructive Rest
   5. Knees-to-Chest
   6. Reclined Twist
9. Sun Salutation
10. ☀ 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
11. Cool down
12. 07 Reclined Twist · Left side“Left side. Support the knees with a cushion and let the twist remain small. Come out before any strain.” 46s
13. 08 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 46s
14. Rest
15. 09 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 51s