Hatha: Steady Foundations

This session gives the standing work a little more space. Keep the knees soft when you need to, use a wall for balance and notice whether you can breathe smoothly. Release each pose before setting up the next; strength does not have to mean holding on through strain.

The sequence

1. Warm up
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 1m 28s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 1m 57s
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.” 59s
8. 05 Chair Pose“Sit back a small amount and keep breathing; come up sooner if the legs tire.” 59s
9. 06 Warrior I · Right side“Right side. Shorten the stance if needed; let the pelvis find a comfortable angle.” 59s
10. 07 Warrior I · Left side“Left side. Shorten the stance if needed; let the pelvis find a comfortable angle.” 59s
11. 08 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m 28s
12. 09 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m 28s
13. 10 Tree Pose · Right side“Right side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 59s
14. 11 Tree Pose · Left side“Left side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 59s
15. 12 Staff Pose“Sit on a folded blanket if needed and let the spine rise without stiffening.” 59s
16. 13 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 1m 28s
17. Cool down
18. 14 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 59s
19. 15 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 59s
20. Rest
21. 16 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 36s