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.” 49s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 49s
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 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. ≈ Vinyasa flow10 poses · 20s each · 3 rounds 10m
   1. Mountain Pose
   2. Chair Pose
   3. Warrior I
   4. Warrior I
   5. Warrior II
   6. Warrior II
   7. Tree Pose
   8. Tree Pose
   9. Staff Pose
   10. Seated Forward Fol...
8. Cool down
9. 05 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 49s
10. 06 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 49s
11. Rest
12. 07 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 2m 24s