Yin: Space to Settle

Bring a blanket and a couple of cushions within reach. Settle at an easy first edge instead of searching for the deepest stretch. Take the transitions slowly, then give yourself time in side-lying rest before the final relaxation. Stay responsive to the body throughout.

The sequence

1. Warm up
2. 01 Easy Seat“Sit on a cushion and allow the breath to settle before the first hold.” 46s
3. 02 Bound Angle Pose“Support both knees and choose a mild first edge; there is no need to push the legs down.” 46s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 5 rounds 6m 15s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   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 Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Warrior I
   9. Exhale Knees-down lower
   10. Inhale Cobra
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Knees-down lower
   14. Inhale Cobra
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
7. Flow
8. ≈ Ashtanga flow6 poses · 25s each 2m 30s
   1. Constructive Rest
   2. Seated Forward Fol...
   3. Constructive Rest
   4. Reclined Twist
   5. Reclined Twist
   6. Constructive Rest
9. Sun Salutation
10. ☀ Sun Salutation B19 movements · one breath each 1m 55s
    1. Exhale Mountain
    2. Inhale Chair
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Knees-down lower
    6. Inhale Cobra
    7. Exhale Downward-Facing Do...
    8. Inhale Warrior I
    9. Exhale Knees-down lower
    10. Inhale Cobra
    11. Exhale Downward-Facing Do...
    12. Inhale Warrior I
    13. Exhale Knees-down lower
    14. Inhale Cobra
    15. Exhale Downward-Facing Do...
    16. Inhale Step forward
    17. Exhale Forward Fold
    18. Inhale Chair
    19. Exhale Mountain
11. Cool down
12. 07 Side-Lying Rest · Right side“Right side. Use a cushion under the head and one between the knees if that feels more restful.” 46s
13. 08 Side-Lying Rest · Left side“Left side. Use a cushion under the head and one between the knees if that feels more restful.” 46s
14. Rest
15. 09 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 2m 26s