Shapes and imagination

Welcome to Shapes and imagination. This is editorial guidance awaiting teacher review. Have a stable chair, a mat and suitable cushions nearby. Read the full series for supports and adaptations; use only comfortable, familiar transfers. The first session is brief play for school-age children; later sessions suit older children who choose to join. Adults supervise and adapt language and duration. Not an infant yoga guide. 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.

Movement 1 of 6. Supported chair seat. Arrange your supports and choose a comfortable starting position before beginning. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

Movement 2 of 6. Cat, cow. Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Breath cue. Inhale into a small chest opening; exhale to round. On hands and knees, put hands below shoulders and knees below hips. Alternate a small chest opening with gentle rounding for 4 to 6 cycles. Rest in neutral. Keep the neck easy. Make 2 to 3 easy cat-and-cow shapes; no need to copy a perfect posture. Another option. Sit in a chair, hands on thighs, and use a smaller spinal movement. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

Movement 3 of 6. Mountain. Come to a comfortable seat, then use stable support to rise slowly. Pause before standing; omit a transfer that does not suit you. Breath cue. Natural, comfortable breathing. Stand feet comfortably apart, knees unlocked, arms by the sides. Take 3 to 5 breaths; add small weight shifts and return to stillness. Another option. Use a wall or sit upright with feet supported. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

Movement 4 of 6. Supported tree. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Keep breathing normally; no holding. Stand by a wall with one hand supported. Keep free toes on the floor and heel near the standing ankle. Pause for 3 breaths, release and change legs. Repeat up to 3 times. Keep toes grounded and use adult-supervised wall support. Another option. Keep both feet on the floor and practise small weight shifts. Do not press into the knee. Complete both sides, returning to neutral between them. Keep to the short repetitions or stays described and rest between efforts. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

After about 1:00 in this block, once earlier guidance has finished:

If you have not already changed sides, return to neutral, take a rest and then practise the other side. If you have finished both sides, use this time to rest.

Movement 5 of 6. Supported chair seat. Return to a comfortable standing position, approach the stable chair and sit down slowly using support as needed. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

Movement 6 of 6. Side-lying rest. Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Breath cue. Natural breathing. Rest on one side with the head supported and a cushion between the knees. Adjust shoulder and hip pressure. Before rising, use hands, pause and take your time. Another option. Choose a supported chair instead; switch sides for comfort. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

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.