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.” 45s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 45s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 2 rounds 2m 30s
   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. ☀ Sun Salutation B19 movements · one breath each · 2 rounds 3m 50s
   1. Exhale Mountain
   2. Inhale Chair
   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 Warrior I
   9. Exhale Plank to Chaturang...
   10. Inhale Upward-Facing Dog
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Plank to Chaturang...
   14. Inhale Upward-Facing Dog
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
7. Flow
8. ≈ Ashtanga flow21 poses · 25s each 8m 45s
   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
9. Cool down
10. 06 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 45s
11. 07 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 45s
12. Rest
13. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 55s