You do not need to arrive on the mat feeling flexible or fully awake. Begin with an easy seat, notice your breath and let the first few movements be small. 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 Tabletop“Push the floor away” 3m 58s
-
04
Downward-Facing Dog“Hips up and back”
3m 58s
- 05 Low Lunge“Hips forward and down” 4m
- 06 Mountain Pose“Root down to rise up” 1m 16s
- 07 Standing Side Bend“Up before over” 1m 16s
- 08 Half Forward Fold“Lengthen, don't lift” 1m 16s
- 09 Standing Forward Fold“Hinge from the hips” 1m 16s
-
10
Warrior II“Front knee tracks the little-toe side”
1m 16s
- 11 Triangle Pose“Reach out before you reach down” 1m 16s
- 12 Mountain Pose“Root down to rise up” 1m 16s
- 13 Standing Side Bend“Up before over” 1m 16s
- 14 Half Forward Fold“Lengthen, don't lift” 1m 16s
- 15 Standing Forward Fold“Hinge from the hips” 1m 16s
-
16
Warrior II“Front knee tracks the little-toe side”
1m 16s
- 17 Triangle Pose“Reach out before you reach down” 1m 16s
- 18 Mountain Pose“Root down to rise up” 1m 16s
- 19 Standing Side Bend“Up before over” 1m 16s
- 20 Half Forward Fold“Lengthen, don't lift” 1m 16s
- 21 Standing Forward Fold“Hinge from the hips” 1m 16s
-
22
Warrior II“Front knee tracks the little-toe side”
1m 16s
- 23 Triangle Pose“Reach out before you reach down” 1m 16s
- 24 Mountain Pose“Root down to rise up” 1m 16s
- 25 Standing Side Bend“Up before over” 1m 16s
- 26 Half Forward Fold“Lengthen, don't lift” 1m 16s
- 27 Standing Forward Fold“Hinge from the hips” 1m 16s
-
28
Warrior II“Front knee tracks the little-toe side”
1m 17s
- 29 Gentle Seated Twist“Inhale tall, exhale turn” 3m 58s
- 30 Bound Angle Pose“Sit tall first, fold second” 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.