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.” 50s
3. 02 Bound Angle Pose“Support both knees and choose a mild first edge; there is no need to push the legs down.” 50s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 4 rounds 4m 20s
   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 flow6 poses · 20s each · 2 rounds 4m
   1. Constructive Rest
   2. Staff Pose
   3. Seated Forward Fol...
   4. Constructive Rest
   5. Knees-to-Chest
   6. Reclined Twist
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 · Left side“Left side. Support the knees with a cushion and let the twist remain small. Come out before any strain.” 50s
12. 07 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 50s
13. Rest
14. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 50s