Welcome to Steady & Strong. This is editorial guidance awaiting teacher review. Mat, two blocks and a chair for Chair Pose or balance support. 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 5. Arrive. Choose your comfortable starting position. Today’s intention: My strength can be calm. 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 5. 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:

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

Downward Dog. Tuck toes, lift knees and send hips up and back. Keep knees bent and press the floor away with both hands. Another option: Use a wall or remain in Tabletop/Child's Pose. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 8:00 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 3 of 5. Build. 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.

Half Sun Salutation. Inhale arms up; exhale fold with bent knees; inhale lengthen halfway with hands on shins; exhale fold; inhale rise. Another option: Perform with hands sliding along the thighs and a shallow fold. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 3:10 in this block, once earlier guidance has finished:

Chair Pose. From standing, bend knees and send hips back as if toward a chair. Keep weight through the feet and chest spacious. Another option: Hover over or sit onto a real chair. Use only a few comfortable breaths or repetitions, then rest. Do not keep holding until the next cue.

After about 6:20 in this block, once earlier guidance has finished:

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 9:30 in this block, once earlier guidance has finished:

Warrior I. From a short split stance, turn the back toes slightly out, bend the front knee and lift the torso and arms. Another option: Keep hands on hips and use a shorter, wider 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 12:40 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 15:50 in this block, once earlier guidance has finished:

Triangle Pose. Straighten the front leg without locking it, reach forward and lower the hand to shin or block; turn the chest gently open. Another option: Use a block and look forward or down. 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 5. 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. 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.

Bridge Pose. Lie with knees bent and feet grounded. Press through the feet to lift the pelvis, keeping knees tracking forward. Another option: Lift only a little or place a block under the sacrum for support. 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:

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 4:00 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 5 of 5. 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. My strength can be calm. 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.