Welcome to Move with Ease. This is editorial guidance awaiting teacher review. Mat, folded blanket, two blocks, two cushions. 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 6. Arrive. Choose your comfortable starting position. Today’s intention: I explore without forcing. 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.

Comfortable Seat. Sit on a folded blanket. Cross the legs loosely, place hands on thighs and lengthen through the crown. Another option: Sit on a chair with both feet grounded. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

Practice block 2 of 6. Seated. 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.

Butterfly Pose. Sit tall, bring the soles of the feet together and let knees open. Hold ankles and hinge only if the spine stays comfortable. Another option: Place cushions beneath the knees or sit on a blanket. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 2:20 in this block, once earlier guidance has finished:

Windshield-Wiper Knees. With feet wider than hips, slowly lower both knees to one side, return through centre, then change sides. Another option: Reduce the range and keep both shoulders heavy. 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 4:40 in this block, once earlier guidance has finished:

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.

Practice block 3 of 6. Kneel. 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.

Low Lunge. Step one foot forward between the hands and lower the back knee. Bring hands to blocks or front thigh and lift the chest. Another option: Pad the back knee and shorten the stance. 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 3:00 in this block, once earlier guidance has finished:

Supported Half Split. From Low Lunge, shift hips back and lengthen the front leg without locking the knee. Keep hands on blocks. Another option: Keep the front knee bent and spine long. 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 4 of 6. Stand. 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 3:30 in this block, once earlier guidance has finished:

Goddess Pose. Take a wide stance with toes turned out slightly. Bend knees in the direction of the toes and keep the torso upright. Another option: Make the bend shallow or hold a chair. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 7:00 in this block, once earlier guidance has finished:

Warrior II. Take a wide stance, turn one foot out, bend that knee and reach arms in opposite directions over the legs. Another option: Reduce the bend or rest hands on hips. 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 10:30 in this block, once earlier guidance has finished:

Supported Side Angle. From Warrior II, rest forearm lightly on the front thigh and reach the upper arm overhead or keep it at the hip. Another option: Keep the top hand at the waist and make the stance shorter. 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 6. Recline. 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.

Reclined Figure Four. Lie down, cross one ankle over the opposite thigh and draw the supporting leg toward you while the head stays relaxed. Another option: Keep the supporting foot on the floor. 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 2:00 in this block, once earlier guidance has finished:

Happy Baby. Lie down and draw knees toward the sides of the ribs. Hold behind the thighs or the outer feet, keeping the sacrum heavy. Another option: Hold one leg at a time or return to knees-to-chest. 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:

Reclined Butterfly. Lie back, bring soles of feet together and support each outer thigh with a cushion or block. Another option: Keep feet farther from the pelvis or knees bent upright. 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:

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 6 of 6. 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 explore without forcing. 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.