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. Arrive
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 1m 30s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 2m
4. Move
5. 03 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 1m
6. 04 Chair Pose“Sit back a small amount and keep breathing; come up sooner if the legs tire.” 1m
7. 05 Warrior I · Right side“Right side. Shorten the stance if needed; let the pelvis find a comfortable angle.” 1m
8. 06 Warrior I · Left side“Left side. Shorten the stance if needed; let the pelvis find a comfortable angle.” 1m
9. 07 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m 30s
10. 08 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 1m 30s
11. 09 Tree Pose · Right side“Right side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 1m
12. 10 Tree Pose · Left side“Left side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 1m
13. 11 Staff Pose“Sit on a folded blanket if needed and let the spine rise without stiffening.” 1m
14. 12 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 1m 30s
15. 13 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 1m
16. 14 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 1m
17. Rest
18. 15 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 3m