Vinyasa: A Steady Flow

Practise the first standing passage as a way of learning the route. When you meet the shapes again, let familiarity bring a little more ease. Keep the footwork deliberate and use a wall for Tree. The aim is continuity with attention, not speed.

The sequence

1. Warm up
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 1m
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 1m
4. Sun Salutation
5. Sun Salutation A11 movements · one breath each · 3 rounds 3m 15s
   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 flow22 poses · 20s each 7m 20s
   1. Mountain Pose
   2. Standing Forward F...
   3. Half Forward Fold
   4. Kneeling Plank
   5. Cobra Pose
   6. Downward-Facing Do...
   7. Low Lunge
   8. Warrior II
   9. Extended Side Angl...
   10. Downward-Facing Do...
   11. Low Lunge
   12. Warrior II
   13. Extended Side Angl...
   14. Downward-Facing Do...
   15. Mountain Pose
   16. Tree Pose
   17. Tree Pose
   18. Standing Forward F...
   19. Half Forward Fold
   20. Downward-Facing Do...
   21. Child’s Pose
   22. Bound Angle Pose
8. Moon Salutation
9. Moon Salutation17 movements · one breath each · 2 rounds 3m
   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 · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 1m
12. 07 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 1m
13. Rest
14. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 2m 25s