House of AnandaMovement · Stillness · Wisdom · JourneyPractice library / Contemporary hybrids & formats
Illustrated movement series
Dance Yoga
Yoga-inspired movement combined with dance.
Use gentle rhythm and grounded movement without jumps.
Before you follow a sequence
These are original low-impact dance-inspired flows, not a choreographed performance or a classical Indian dance lesson.
These are introductory House of Ananda sequences, not a prescribed traditional syllabus. Some foundational sequences are shared across related styles; the emphasis and boundaries above explain how to approach them. Repeat the first session before adding variety. The three sessions are separate practices, not one long workout.
Have a stable chair without wheels, a wall, a mat and cushions or blocks available. Only attempt floor transfers and standing work that are already comfortable. Use a chair alternative or individual instruction when a sequence does not match your access needs.
Time blocks include setup, short repetitions, both sides, transitions and rest. They are not continuous hold times. One breath is a full inhale–exhale cycle; pause or take extra breaths whenever needed. Never force a breath, hold, stretch or emotional response.
Stop for pain, dizziness or feeling unwell. Seek individual advice for pregnancy, recent surgery, injury or medical concerns. Yoga does not replace medical care. NCCIH safety guidance.
For modern descriptive movements, “no established Sanskrit name” is intentional. Sanskrit terms for reflection, repetition and service describe practices, not bodily movements.
Dance Yoga · Session 1 · about 23 minutes
Gentle rhythm
Grounded, low-impact movement; no jumps or forced stretching.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 23 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 33 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
- 43 min block
Chair
Utkaṭāsana
Exhale to bend; inhale to rise.
- 54 min block
Warrior II
Vīrabhadrāsana II
Both sides · equal comfortable timeExhale to bend the front knee; breathe freely.
- 63 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 75 min block
Final rest
Śavāsana
Let the breath settle naturally.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. 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. | Use back support and a comfortable footrest; do not force an upright position. |
| 23 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4–6 times without lifting the shoulders towards the ears. Use an easy repeating rhythm; do not match breath to a fast beat. | Move one arm at a time or keep hands in the lap. |
| 33 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Bring feet to a secure position, use stable support to rise and pause until steady before standing work. Stand feet comfortably apart, knees unlocked, arms by the sides. Take 3–5 breaths; add small weight shifts and return to stillness. Add small side-to-side weight shifts with both feet near the floor. | Use a wall or sit upright with feet supported. |
| 43 min | ChairUtkaṭāsanaPowerful / fierce posture | Exhale to bend; inhale to rise.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. From standing, bend knees a little and move hips back with heels grounded. Reach arms forward if comfortable. Rise after 2 breaths; rest and repeat up to 4 times. | Use a shallow supported sit-to-stand from a stable chair. |
| 54 min | Warrior IIVīrabhadrāsana IIPosture named for Vīrabhadra | Exhale to bend the front knee; breathe freely.Right, then left; divide the block equally. For balances, change the standing leg. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Take a comfortable wide stance. Turn the front foot out, bend its knee in the direction of the toes, keep back leg long and extend arms. Stay 3 breaths, straighten and rest. Change sides before repeating. | Shorten the stance, bend less and keep hands on hips or support. |
| 63 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Return to a comfortable standing position, approach the stable chair and sit down slowly using support as needed. 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. | Use back support and a comfortable footrest; do not force an upright position. |
| 75 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | 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. Rest with legs comfortable, arms away from the body and support under knees if wanted. For the final minute, move fingers and toes, roll to a side, pause, then use hands to sit up slowly. | Rest on your side or in a supported chair. Eyes may stay open. |
Finish or rest early whenever you need. Back to this series.
Dance Yoga · Session 2 · about 21 minutes
A simple breath-led flow
Move on the breath without rushing to keep up.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
- 23 min block
Chair
Utkaṭāsana
Exhale to bend; inhale to rise.
- 33 min block
Supported standing hip hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 41 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
- 53 min block
Cat–cow
Mārjāryāsana–Bitilāsana
Inhale into a small chest opening; exhale to round.
- 62 min block
Low cobra
Bhujaṅgāsana · variation
Inhale to lift slightly; exhale to lower.
- 72 min block
Supported child’s pose
Bālāsana · variation
Quiet, unforced breathing.
- 85 min block
Final rest
Śavāsana
Let the breath settle naturally.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Stand feet comfortably apart, knees unlocked, arms by the sides. Take 3–5 breaths; add small weight shifts and return to stillness. | Use a wall or sit upright with feet supported. |
| 23 min | ChairUtkaṭāsanaPowerful / fierce posture | Exhale to bend; inhale to rise.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. From standing, bend knees a little and move hips back with heels grounded. Reach arms forward if comfortable. Rise after 2 breaths; rest and repeat up to 4 times. | Use a shallow supported sit-to-stand from a stable chair. |
| 33 min | Supported standing hip hingeNo established Sanskrit nameModern wall-supported movement, related to a half forward fold | Exhale to hinge; inhale to return.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Place palms against a stable wall, soften the knees and step back into a small hip hinge. Stay for 2–3 breaths, then step in and rise slowly. Repeat after a standing pause. | Use a higher hand position and much less depth. |
| 41 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Stand feet comfortably apart, knees unlocked, arms by the sides. Take 3–5 breaths; add small weight shifts and return to stillness. | Use a wall or sit upright with feet supported. |
| 53 min | Cat–cowMārjāryāsana–BitilāsanaCat and cow postures | Inhale into a small chest opening; exhale to round.No required right / left sequence. | Use stable support and a floor transfer you already know. Pause in a comfortable seat before arranging the next position; use the seated alternative if needed. On hands and knees, put hands below shoulders and knees below hips. Alternate a small chest opening with gentle rounding for 4–6 cycles. Rest in neutral. Keep the neck easy. | Sit in a chair, hands on thighs, and use a smaller spinal movement. |
| 62 min | Low cobraBhujaṅgāsana · variationCobra posture | Inhale to lift slightly; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Lie on the front, hands by the ribs, elbows bent. Keep pelvis and thighs grounded. Lift the chest a little without pushing hard through the hands. Lower, rest and repeat 3–4 times. | Remain resting on the front, or sit and gently broaden the chest. |
| 72 min | Supported child’s poseBālāsana · variationChild posture | Quiet, unforced breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. From kneeling, bring hips towards heels only as comfortable. Support the torso and forehead on cushions or a bolster. Stay 3–5 breaths, then use the hands to come up slowly. | Rest seated with forearms on a table; omit kneeling if uncomfortable. |
| 85 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | Release the previous position, come to a comfortable seat using your hands, then lower through one side to arrange yourself on your back. Take your time. Rest with legs comfortable, arms away from the body and support under knees if wanted. For the final minute, move fingers and toes, roll to a side, pause, then use hands to sit up slowly. | Rest on your side or in a supported chair. Eyes may stay open. |
Finish or rest early whenever you need. Back to this series.
Dance Yoga · Session 3 · about 23 minutes
Gentle rhythm
Grounded, low-impact movement; no jumps or forced stretching.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 23 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 33 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
- 43 min block
Chair
Utkaṭāsana
Exhale to bend; inhale to rise.
- 54 min block
Warrior II
Vīrabhadrāsana II
Both sides · equal comfortable timeExhale to bend the front knee; breathe freely.
- 63 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 75 min block
Final rest
Śavāsana
Let the breath settle naturally.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. 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. | Use back support and a comfortable footrest; do not force an upright position. |
| 23 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4–6 times without lifting the shoulders towards the ears. Use an easy repeating rhythm; do not match breath to a fast beat. | Move one arm at a time or keep hands in the lap. |
| 33 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Bring feet to a secure position, use stable support to rise and pause until steady before standing work. Stand feet comfortably apart, knees unlocked, arms by the sides. Take 3–5 breaths; add small weight shifts and return to stillness. Add small side-to-side weight shifts with both feet near the floor. | Use a wall or sit upright with feet supported. |
| 43 min | ChairUtkaṭāsanaPowerful / fierce posture | Exhale to bend; inhale to rise.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. From standing, bend knees a little and move hips back with heels grounded. Reach arms forward if comfortable. Rise after 2 breaths; rest and repeat up to 4 times. | Use a shallow supported sit-to-stand from a stable chair. |
| 54 min | Warrior IIVīrabhadrāsana IIPosture named for Vīrabhadra | Exhale to bend the front knee; breathe freely.Right, then left; divide the block equally. For balances, change the standing leg. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Take a comfortable wide stance. Turn the front foot out, bend its knee in the direction of the toes, keep back leg long and extend arms. Stay 3 breaths, straighten and rest. Change sides before repeating. | Shorten the stance, bend less and keep hands on hips or support. |
| 63 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Return to a comfortable standing position, approach the stable chair and sit down slowly using support as needed. 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. | Use back support and a comfortable footrest; do not force an upright position. |
| 75 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | 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. Rest with legs comfortable, arms away from the body and support under knees if wanted. For the final minute, move fingers and toes, roll to a side, pause, then use hands to sit up slowly. | Rest on your side or in a supported chair. Eyes may stay open. |
Finish or rest early whenever you need. Back to this series.