House of AnandaMovement · Stillness · Wisdom · JourneyAnanda Academy · Movement
Ashtanga foundations
Understand sequence, breath and gaze before building intensity.
Four lessons · self-guided study · no teaching accreditation
0 of 4 lessons complete
- Suggested study time · 15 minutes
Meet the sequence
Study the overall sequence and its context. Reading a sequence is an introduction, not a requirement to perform every posture.
Your assignment
Identify the opening, standing, seated and finishing sections. Note which parts are unfamiliar.
A reflection to keep
What would you like to ask a teacher before beginning?
- Suggested study time · 15 minutes
Breath, gaze and movement
Observe how breath and gaze organise attention. Avoid treating a breath count as a demand to hold your breath or hurry.
Your assignment
Review the sun salutation guidance and write down the terms you want to learn.
A reflection to keep
How can attention support movement without adding pressure?
- Suggested study time · 20 minutes
Adapt the practice
Prerequisites, alternatives and teacher guidance matter more than reaching the end of a sequence.
Your assignment
Use a familiar beginner practice, then identify three adaptations you would discuss in a class.
A reflection to keep
Where did a simpler option help?
- Suggested study time · 15 minutes
Learn with continuity
Repeated observation and qualified instruction make the learning process more useful than collecting difficult shapes.
Your assignment
Create a short question list for a teacher and record what you want to revisit.
A reflection to keep
What would steady progress look like for you?
Work at your own pace. Suggested times include reading and reflection, and do not prescribe a physical practice duration. For unfamiliar movement, learn with a qualified teacher.