Welcome to Rooted Warrior. This is editorial guidance awaiting teacher review. Mat and two blocks. 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. The intermediate PDFs contain sequence outlines, not detailed tuition for every posture or transition. Audio introduces each block for a familiar practice; learn unfamiliar movements with a qualified teacher first. 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 meet effort without hardening. Breath cue. Keep breathing naturally, without retention or strain. Let movement slow down or stop whenever you need. The guide lists: Mountain Pose body scan. Slow chair pulses with steady breath. 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 6. Warm. 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 guide lists: Cat-Cow; Bird Dog. Down Dog to plank waves. Low Lunge hamstring glides. 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 3 of 6. Warrior field. 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 guide lists: Warrior I to Warrior II. Side Angle and Reverse Warrior. Chair to prayer twist; repeat both sides. 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 4 of 6. 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 guide lists: Warrior III with blocks. Standing Split option; return through lunge. 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 5 of 6. 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 guide lists: Bridge Pose. Reclined figure four and twist. 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 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 meet effort without hardening. 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.