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. Arrive
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 54s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 54s
4. Move
5. 03 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 40s
6. 04 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable. Take your next movement with an easy breath, once you are ready.” 27s
7. 05 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine. Take your next movement with an easy breath, once you are ready.” 27s
8. 06 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 22s
9. 07 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 22s
10. 08 Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath, once you are ready.” 40s
11. 09 Low Lunge · Right side“Right side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 40s
12. 10 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 40s
13. 11 Extended Side Angle · Right side“Right side. Rest the forearm lightly on the thigh; keep space in the chest without forcing the turn.” 40s
14. 12 Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath, once you are ready.” 27s
15. 13 Low Lunge · Left side“Left side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 40s
16. 14 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 40s
17. 15 Extended Side Angle · Left side“Left side. Rest the forearm lightly on the thigh; keep space in the chest without forcing the turn.” 40s
18. 16 Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath, once you are ready.” 27s
19. 17 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 27s
20. 18 Tree Pose · Right side“Right side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 40s
21. 19 Tree Pose · Left side“Left side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 40s
22. 20 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable. Take your next movement with an easy breath, once you are ready.” 27s
23. 21 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine. Take your next movement with an easy breath, once you are ready.” 27s
24. 22 Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath, once you are ready.” 36s
25. 23 Child’s Pose“Bring a cushion beneath the chest or forehead and let the shoulders rest.” 40s
26. 24 Bound Angle Pose“Support the knees if they need it; let the thighs settle without pressing them down.” 54s
27. 25 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 40s
28. 26 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 40s
29. Rest
30. 27 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 4m 9s