House of AnandaMovement · Stillness · Wisdom · JourneyAnanta · a guided beginning
21 Days
of Ananda.
A gentle spiral through movement, stillness, sound, study, nourishment and reflection. Complete the days in order—or let the programme support, rather than control, your life.
How to follow
Consistency
without competition.
Your progress is saved only in this browser. Missed days do not need to be “made up”; return to the next useful step when you are ready.
- Choose easier alternatives whenever needed.
- Stop with sharp pain, dizziness or distress.
- Seek qualified guidance for health concerns and advanced practice.
0 of 21 days complete
Day 01Arrive · 10 min Begin with one breath
- Move
- Gentle standing and shoulder circles.
- Be still
- Five minutes of breath awareness.
- Notice
- What would it mean to begin without judgement?
Day 02Arrive · 20 min Meet the ground
- Move
- Foundation standing poses at an easy depth.
- Be still
- Feel contact through both feet.
- Notice
- Where am I already supported?
Day 03Arrive · 15 min Create a morning rhythm
- Move
- Three slow rounds of a simplified Sun Salutation.
- Be still
- Read today’s Daily Peace.
- Notice
- What quality will I carry into today?
Day 04Arrive · 25 min Move without hurry
- Move
- Choose a beginner yoga flow and take pauses.
- Be still
- Rest in Śavāsana for five minutes.
- Notice
- When did effort become strain?
Day 05Arrive · 20 min Listen as practice
- Move
- Seated or lying comfortably.
- Be still
- Use the meditation listening room without multitasking.
- Notice
- What did I hear beneath the obvious sounds?
Day 06Arrive · 25 min Stillness learning to move
- Move
- Tai Chi foundations: Wújí, rooting and weight transfer.
- Be still
- Stand quietly for three minutes.
- Notice
- Can softness remain organised?
Day 07Arrive · 15 min Rest and review
- Move
- Legs up the Wall or another supported rest shape.
- Be still
- Unstructured quiet.
- Notice
- What helped me return this week?
Day 08Embody · 30 min Build a steady centre
- Move
- A beginner flow with attention to feet and breath.
- Be still
- Count ten natural breaths.
- Notice
- What makes effort feel sustainable?
Day 09Embody · 20 min Understand the moving body
- Move
- Explore hips, spine and shoulders gently.
- Be still
- Body scan from feet to crown.
- Notice
- What sensation needs curiosity rather than correction?
Day 10Embody · 25 min Sound and resonance
- Move
- Comfortable seated movement before listening.
- Be still
- Choose one sound-bath journey.
- Notice
- Where did sound feel close or distant?
Day 11Embody · 35 min Learn a sequence
- Move
- Sun Salutation A followed by selected standing poses.
- Be still
- Three minutes of quiet standing.
- Notice
- Which transition asks for patience?
Day 12Embody · 20 min Nourish the practice
- Move
- A walk taken without headphones.
- Be still
- Pause before one meal.
- Notice
- What would practical care look like today?
Day 13Embody · 30 min Balance effort and ease
- Move
- Tai Chi movement studies or a slow yoga flow.
- Be still
- Lengthen the exhale without forcing it.
- Notice
- Where can I use less unnecessary effort?
Day 14Embody · 15 min Integrate through rest
- Move
- Supported restorative postures.
- Be still
- Ten minutes of Yoga Nidra-style body awareness.
- Notice
- What changed when rest became intentional?
Day 15Integrate · 25 min Study before comparison
- Move
- A short familiar practice.
- Be still
- Read one chapter in Eastern Pathways.
- Notice
- What distinction deserves to remain visible?
Day 16Integrate · 20 min Meaning carried through sound
- Move
- Sit with a tall, easy posture.
- Be still
- Study and repeat one mantra carefully.
- Notice
- How does repetition change attention?
Day 17Integrate · 45 min Practise with courage
- Move
- Choose a flow suited to your actual experience.
- Be still
- Rest for at least five minutes.
- Notice
- Did courage mean doing more—or choosing wisely?
Day 18Integrate · 20 min Look through a wider lens
- Move
- Slow walk or gentle mobility.
- Be still
- Visit the India Journey and observe one image.
- Notice
- What does attentive looking reveal?
Day 19Integrate · 25 min Follow a living history
- Move
- Choose three poses and ask where they came from.
- Be still
- Read part of the yoga history timeline.
- Notice
- How does context alter practice?
Day 20Integrate · 30 min Design your own rhythm
- Move
- Select movement from the practice calendar.
- Be still
- Choose five or ten quiet minutes.
- Notice
- What combination would I genuinely repeat?
Day 21Integrate · 30 min Begin again
- Move
- Repeat the practice that served you most.
- Be still
- Sit without needing a special result.
- Notice
- What will I carry forward—and what can I release?