Gentle rhythm

Welcome to Gentle rhythm. 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. These are original low-impact dance-inspired flows, not a choreographed performance or a classical Indian dance lesson. 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 7. 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 7. Seated arm reach. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Inhale to reach; exhale to lower. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4 to 6 times without lifting the shoulders towards the ears. Use an easy repeating rhythm; do not match breath to a fast beat. Another option. Move one arm at a time or keep hands in the lap. 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 7. Mountain. Bring feet to a secure position, use stable support to rise and pause until steady before standing work. 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. Add small side-to-side weight shifts with both feet near the floor. 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 7. Chair. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Exhale to bend; inhale to rise. 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. Another option. Use a shallow supported sit-to-stand from a stable chair. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

Movement 5 of 7. Warrior II. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Exhale to bend the front knee; breathe freely. 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. Another option. Shorten the stance, bend less and keep hands on hips or support. 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 2:00 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 6 of 7. 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 7 of 7. Final 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. Let the breath settle naturally. Rest with legs comfortable, arms away from the body and support under knees if wanted. Another option. Rest on your side or in a supported chair. Eyes may stay open. 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, roll to a side, pause, then use hands to sit up slowly.

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.