Welcome to Balance & Focus. This is editorial guidance awaiting teacher review. Mat, wall or sturdy chair, two blocks. Practise away from hazards. A spoken companion to the original illustrated flow guide. Review the guide before starting. The 45-minute plan includes setup, repetitions and rest; narration and pauses may make it longer. This is not a recording of a teacher-led class. Movement cues are read in the original order. Pause for any transition you have not learned with a teacher. Choose only movements and transfers that are comfortable and familiar. Stop for pain, dizziness or feeling unwell. The session will move on automatically, with quiet spaces for practice and rest. Pause whenever you need more time. Timed blocks include setup, short repetitions, side changes and rest; they are not continuous holds. Keep breathing naturally. English movement names will be spoken. Sanskrit names remain on screen.

Practice block 1 of 7. Focus. Choose your comfortable starting position. Today’s intention: When I wobble, I return. Breath cue. Keep breathing naturally, without retention or strain. Let movement slow down or stop whenever you need. The movement cues for this block are spoken in order. Use short, comfortable efforts with neutral rest between them. Follow the written guide at your own pace when audio is off. Another option. Pause, skip this block or rest in a comfortable supported seat or lying position. The first movement cue follows. You can pause at any time.

Mountain Pose. Stand with feet grounded, knees unlocked, arms relaxed and head balanced over the ribs and pelvis. Another option: Stand with feet hip-width or lightly hold a chair. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

Practice block 2 of 7. Feet. Finish the previous movement and pause in a comfortable neutral position. Use a familiar, unhurried transfer; pause the audio if you need longer. Breath cue. Keep breathing naturally, without retention or strain. Let movement slow down or stop whenever you need. The movement cues for this block are spoken in order. Use short, comfortable efforts with neutral rest between them. Follow the written guide at your own pace when audio is off. Another option. Pause, skip this block or rest in a comfortable supported seat or lying position. The first movement cue follows. You can pause at any time.

Heel Raises. Stand tall, slowly lift both heels, pause and lower with control. Keep a steady gaze and even pressure through the toes. Another option: Hold a wall or chair throughout. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

Practice block 3 of 7. Prepare. Finish the previous movement and pause in a comfortable neutral position. Use a familiar, unhurried transfer; pause the audio if you need longer. Breath cue. Keep breathing naturally, without retention or strain. Let movement slow down or stop whenever you need. The movement cues for this block are spoken in order. Use short, comfortable efforts with neutral rest between them. Follow the written guide at your own pace when audio is off. Another option. Pause, skip this block or rest in a comfortable supported seat or lying position. The first movement cue follows. You can pause at any time.

Cat-Cow. Begin on hands and knees. Inhale to broaden the chest and tip the sitting bones back; exhale to round gently. Another option: Use fists, forearms or a chair if wrists are sensitive. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 2:00 in this block, once earlier guidance has finished:

Bird Dog. From Tabletop, reach one leg back. Optionally extend the opposite arm; keep the pelvis level and breathe. Another option: Keep back toes on the floor or move only one limb. Practise both sides, returning through neutral and resting between them. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 4:00 in this block, once earlier guidance has finished:

Ragdoll Fold. Stand with feet comfortable, bend knees generously and fold from the hips. Hold opposite elbows and release the head. Another option: Rest forearms on thighs or hands on blocks. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

Practice block 4 of 7. Shift. Finish the previous movement and pause in a comfortable neutral position. Use a familiar, unhurried transfer; pause the audio if you need longer. Breath cue. Keep breathing naturally, without retention or strain. Let movement slow down or stop whenever you need. The movement cues for this block are spoken in order. Use short, comfortable efforts with neutral rest between them. Follow the written guide at your own pace when audio is off. Another option. Pause, skip this block or rest in a comfortable supported seat or lying position. The first movement cue follows. You can pause at any time.

Mountain Pose. Stand with feet grounded, knees unlocked, arms relaxed and head balanced over the ribs and pelvis. Another option: Stand with feet hip-width or lightly hold a chair. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 3:00 in this block, once earlier guidance has finished:

Standing Knee Lift. Shift weight into one foot and lift the opposite knee only as high as you can remain steady. Keep the standing knee soft. Another option: Keep lifted toes on the floor as a kickstand. Practise both sides, returning through neutral and resting between them. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

Practice block 5 of 7. Balance. Finish the previous movement and pause in a comfortable neutral position. Use a familiar, unhurried transfer; pause the audio if you need longer. Breath cue. Keep breathing naturally, without retention or strain. Let movement slow down or stop whenever you need. The movement cues for this block are spoken in order. Use short, comfortable efforts with neutral rest between them. Follow the written guide at your own pace when audio is off. Another option. Pause, skip this block or rest in a comfortable supported seat or lying position. The first movement cue follows. You can pause at any time.

Tree Pose. Stand on one leg and place the other foot at the ankle or calf, never against the knee. Use a steady gaze point. Another option: Keep toes down or one hand on a wall. Practise both sides, returning through neutral and resting between them. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 6:00 in this block, once earlier guidance has finished:

Warrior III Preparation. From a short stance, hinge forward and float the back heel or leg while hands stay on blocks or a chair. Another option: Keep back toes on the floor and use a chair. Practise both sides, returning through neutral and resting between them. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

Practice block 6 of 7. Ground. Finish the previous movement and pause in a comfortable neutral position. Use a familiar, unhurried transfer; pause the audio if you need longer. Breath cue. Keep breathing naturally, without retention or strain. Let movement slow down or stop whenever you need. The movement cues for this block are spoken in order. Use short, comfortable efforts with neutral rest between them. Follow the written guide at your own pace when audio is off. Another option. Pause, skip this block or rest in a comfortable supported seat or lying position. The first movement cue follows. You can pause at any time.

Wide-Legged Fold. Stand wide with feet nearly parallel. Hinge at the hips and place hands on blocks, keeping knees softly bent. Another option: Stay halfway lifted with hands on a chair. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 1:30 in this block, once earlier guidance has finished:

Child's Pose. From hands and knees, ease hips toward heels and reach arms forward or rest them beside the body. Another option: Place a cushion under the torso or stay in Tabletop. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 3:00 in this block, once earlier guidance has finished:

Knees-to-Chest. Draw one knee, then the other, toward the torso. Hold behind the thighs or over the shins and keep shoulders soft. Another option: Hold one leg at a time if both feels compressed. Practise both sides, returning through neutral and resting between them. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 4:30 in this block, once earlier guidance has finished:

Reclined Twist. From the back, lower bent knees to one side and keep both shoulders relaxed. Return through centre before changing sides. Another option: Support the knees with cushions and reduce the range. Practise both sides, returning through neutral and resting between them. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

Practice block 7 of 7. Rest. Finish the previous movement and pause in a comfortable neutral position. Use a familiar, unhurried transfer; pause the audio if you need longer. Breath cue. Keep breathing naturally, without retention or strain. Let movement slow down or stop whenever you need. Settle into a comfortable supported rest. There is no need to hold a special shape. When I wobble, I return. Another option. Pause, skip this block or rest in a comfortable supported seat or lying position. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

After about 4:00 in this block, once earlier guidance has finished:

Take your time to finish this rest. When ready, move fingers and toes if comfortable. Roll to a side, pause and use your hands to sit up slowly, or stay supported where you are.

This session is complete. Remain comfortably supported for a moment and let your breathing settle. There is no need to stand up quickly. Notice the room around you. You can record your practice in My Ananda, or simply finish here. Return to a familiar session whenever it suits you.