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.” 49s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 51s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 2 rounds 3m 28s
   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. 04 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 38s
8. 05 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable. Take your next movement with an easy bre...” 25s
9. 06 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine. Take your next movement with an easy breath,...” 25s
10. 07 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 21s
11. 08 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 21s
12. 09 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,...” 38s
13. 10 Low Lunge · Right side“Right side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 38s
14. 11 Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 38s
15. 12 Extended Side Angle · Right side“Right side. Rest the forearm lightly on the thigh; keep space in the chest without forcing the turn.” 38s
16. 13 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,...” 25s
17. 14 Low Lunge · Left side“Left side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.” 38s
18. 15 Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.” 38s
19. 16 Extended Side Angle · Left side“Left side. Rest the forearm lightly on the thigh; keep space in the chest without forcing the turn.” 38s
20. 17 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,...” 25s
21. 18 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 25s
22. 19 Tree Pose · Right side“Right side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 38s
23. 20 Tree Pose · Left side“Left side. Keep the lifted toes on the floor or use a wall; let steady breathing matter more than height.” 38s
24. 21 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable. Take your next movement with an easy bre...” 25s
25. 22 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine. Take your next movement with an easy breath,...” 25s
26. 23 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,...” 34s
27. 24 Child’s Pose“Bring a cushion beneath the chest or forehead and let the shoulders rest.” 38s
28. 25 Bound Angle Pose“Support the knees if they need it; let the thighs settle without pressing them down.” 51s
29. Cool down
30. 26 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 38s
31. 27 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 38s
32. Rest
33. 28 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 36s