Bring a familiar foundation to this practice: comfortable breathing, steady feet and the willingness to pause. It is intended for people who already know the basic standing poses. You have a full hour to practise, with familiar poses returning along the way. Keep your attention on how you feel, and take an extra rest whenever you need it. When you reach Corpse Pose, let the floor support you for 6 minutes before you sit up.
The sequence
- Arrive
-
01
Easy Seat“Lift from the crown, not the chest”
1m
- 02 Cat–Cow“Move from the tailbone first” 3m 58s
- Move
-
03
Downward-Facing Dog“Hips up and back”
3m 58s
- 04 Low Lunge“Hips forward and down” 3m 58s
- 05 High Lunge“Feet on train tracks, not a tightrope” 4m
- 06 Warrior I“Ground the back heel” 1m 16s
-
07
Warrior II“Front knee tracks the little-toe side”
1m 16s
- 08 Extended Side Angle“One long line, heel to hand” 1m 16s
- 09 Triangle Pose“Reach out before you reach down” 1m 16s
- 10 Half Moon“Reach through the lifted heel” 1m 16s
- 11 Warrior III“Reach forward and back equally” 1m 16s
- 12 Plank Pose“One long line” 1m 16s
- 13 Cobra Pose“Lift with the back, not the arms” 1m 16s
- 14 Locust Pose“Length before height” 1m 16s
-
15
Bridge Pose“Press the feet, lift the hips”
1m 16s
- 16 Warrior I“Ground the back heel” 1m 16s
-
17
Warrior II“Front knee tracks the little-toe side”
1m 16s
- 18 Extended Side Angle“One long line, heel to hand” 1m 16s
- 19 Triangle Pose“Reach out before you reach down” 1m 16s
- 20 Half Moon“Reach through the lifted heel” 1m 16s
- 21 Warrior III“Reach forward and back equally” 1m 16s
- 22 Plank Pose“One long line” 1m 16s
- 23 Cobra Pose“Lift with the back, not the arms” 1m 16s
- 24 Locust Pose“Length before height” 1m 16s
-
25
Bridge Pose“Press the feet, lift the hips”
1m 16s
- 26 Warrior I“Ground the back heel” 1m 16s
-
27
Warrior II“Front knee tracks the little-toe side”
1m 16s
- 28 Extended Side Angle“One long line, heel to hand” 1m 17s
- 29 Seated Forward Fold“Lead with the heart” 3m 58s
- 30 Gentle Seated Twist“Inhale tall, exhale turn” 3m 59s
- Rest
- 31 Corpse Pose“Let the floor hold you” 6m
Other 60-minute practices
All practices
Desk Yoga Reset
A full-length movement break with floor and standing work, returning to a seated twist before six minutes of rest.
Evening Yoga to Wind Down
An hour to move slowly through floor poses and seated folds, then settle into Legs Up the Wall and six minutes of rest.
Floor Yoga for Back and Hips
Spend an hour with all-fours movement, backbends and reclined stretches, ending with a twist and six minutes of rest.