House of AnandaMovement · Stillness · Wisdom · JourneyAnanda Academy · Movement
Hatha foundations
Learn the language of a steady, adaptable practice, one lesson at a time.
Four lessons · self-guided study · no teaching accreditation
0 of 4 lessons complete
- Suggested study time · 15 minutes
A comfortable beginning
Explore how posture, attention and breathing meet in modern Hatha practice. Read the guide before moving and choose only familiar shapes.
Your assignment
Select three accessible movements from the guide. Note any props or alternatives you would like to ask a teacher about.
A reflection to keep
What helped you feel supported?
- Suggested study time · 20 minutes
Movement without hurry
Use the pose library to recognise the purpose and alternatives for familiar shapes. A smaller comfortable range is a valid choice.
Your assignment
Revisit a short section of Move with Ease. Leave time to notice transitions and take breaks.
A reflection to keep
Which transition would benefit from more time?
- Suggested study time · 15 minutes
Breathing and attention
Distinguish simply noticing the breath from techniques that deliberately alter it. For this introductory lesson, stay with natural breathing.
Your assignment
Spend a few comfortable minutes observing the breath. Then read the guide’s distinctions and cautions.
A reflection to keep
What happened when you stopped trying to improve the breath?
- Suggested study time · 20 minutes
Your continuing rhythm
A sustainable routine includes rest, adaptable choices and time to review your experience.
Your assignment
Make a short practice plan and add two realistic sessions to your week in My Ananda.
A reflection to keep
What would make this rhythm easy to return to?
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.