Welcome to Flying Foundations. This is editorial guidance awaiting teacher review. Mat, two blocks, blanket and cushion. 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. Advanced skill blocks are teacher-led study intervals, not instructions for attempting arm balances, inversions, deep backbends or Lotus alone. Without your teacher, use comfortable supported rest during those intervals. 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. Arrive. Choose your comfortable starting position. Today’s intention: I earn lightness through strong foundations. Breath cue. Keep breathing naturally, without retention or strain. Let movement slow down or stop whenever you need. The guide lists: Kneeling breath and shoulder awareness. Set a non-achievement intention. Use only versions and transitions you already know. This block is a sequence reminder, not step-by-step posture instruction. Pause to consult your teacher, or rest instead of attempting anything unfamiliar. 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.

Practice block 2 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. This is the prepare interval from your guide. Its study outline is: Wrist loading sequence. Scapular push-ups. Forearm plank. These are topics to work on with your teacher, not instructions to attempt them now. Without your teacher present, remain comfortably seated or resting, with natural breathing. You may skip this interval using Next. Teacher-led study interval · supported rest is the solo option. 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.

Practice block 3 of 7. Heat. 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. This is the heat interval from your guide. Its study outline is: Sun Salutation variations. Crescent Lunge to prayer twist. These are topics to work on with your teacher, not instructions to attempt them now. Without your teacher present, remain comfortably seated or resting, with natural breathing. You may skip this interval using Next. Teacher-led study interval · supported rest is the solo option. 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.

Practice block 4 of 7. Foundation. 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. This is the foundation interval from your guide. Its study outline is: Lizard and hamstring length. Crow review. Twisting squat with hands down. These are topics to work on with your teacher, not instructions to attempt them now. Without your teacher present, remain comfortably seated or resting, with natural breathing. You may skip this interval using Next. Teacher-led study interval · supported rest is the solo option. 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.

Practice block 5 of 7. Flight. 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. This is the flight interval from your guide. Its study outline is: Side Crow stages. Optional one-leg extension pathway with teacher. These are topics to work on with your teacher, not instructions to attempt them now. Without your teacher present, remain comfortably seated or resting, with natural breathing. You may skip this interval using Next. Teacher-led study interval · supported rest is the solo option. 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.

Practice block 6 of 7. Release. 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. This is the release interval from your guide. Its study outline is: Supine twist and wrist stretch. These are topics to work on with your teacher, not instructions to attempt them now. Without your teacher present, remain comfortably seated or resting, with natural breathing. You may skip this interval using Next. Teacher-led study interval · supported rest is the solo option. 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.

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. I earn lightness through strong foundations. 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.