House of AnandaMovement · Stillness · Wisdom · JourneyPractice library / Posture-based traditions & styles
Illustrated movement series
Forrest Yoga
Strong, deliberately paced practice with sustained postures, core work and breath awareness.
Build deliberate effort with permission to rest and an easy neck.
Before you follow a sequence
These are original introductory practices inspired by the emphasis described here, not an official class, authorised syllabus or certification in this school. Study the full method with an appropriately trained teacher. These sessions do not reproduce Forrest’s proprietary core sequences.
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.
Forrest Yoga · Session 1 · about 25 minutes
Controlled lift and release
Coordinate small muscular efforts with an easy exhale.
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
Cat–cow
Mārjāryāsana–Bitilāsana
Inhale into a small chest opening; exhale to round.
- 45 min block
Low bridge
Setu Bandha Sarvāṅgāsana · variation
Inhale to lift a little; exhale to lower.
- 53 min block
Knees towards chest
Apānāsana · common modern name
Natural breathing; exhale as knees come closer.
- 64 min block
Supported reclining twist
Supta Matsyendrāsana · variation
Both sides · equal comfortable timeExhale into a small movement; breathe freely.
- 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. | Move one arm at a time or keep hands in the lap. |
| 33 min | Cat–cowMārjāryāsana–BitilāsanaCat and cow postures | Inhale into a small chest opening; exhale to round.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. 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. |
| 45 min | Low bridgeSetu Bandha Sarvāṅgāsana · variationBridge posture | Inhale to lift a little; exhale to lower.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. Lie on the back, knees bent and feet flat. Lift the pelvis modestly with head and shoulders grounded, then lower slowly. Repeat 4 times with pauses. Do not turn the head while lifted. Use 4 slow repetitions per round and rest between rounds; no long hold. | Keep the pelvis grounded and make a small pelvic tilt; not the neck-loaded Ashtanga bridge. |
| 53 min | Knees towards chestApānāsana · common modern nameDownward-moving energy posture | Natural breathing; exhale as knees come closer.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Lie on the back and bring knees towards the torso without squeezing. Hold behind thighs, keeping the head grounded. Release feet to the floor after 3 breaths. | Bring one leg at a time, or keep both feet grounded. |
| 64 min | Supported reclining twistSupta Matsyendrāsana · variationReclining twist named for Matsyendra | Exhale into a small movement; 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. Lie on the back with knees bent. Let knees move together onto cushions to one side. Keep shoulders comfortable and head neutral. Stay 3–5 breaths; return to centre before changing sides. | Make a tiny knee sway instead; do not force knees towards the floor. |
| 75 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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.
Forrest Yoga · Session 2 · about 28 minutes
Strength without rushing
Brief repeated efforts with natural breathing and full pauses.
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.
- 22 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 35 min block
Chair
Utkaṭāsana
Exhale to bend; inhale to rise.
- 45 min block
Warrior II
Vīrabhadrāsana II
Both sides · equal comfortable timeExhale to bend the front knee; breathe freely.
- 53 min block
Supported standing hip hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 64 min block
Low bridge
Setu Bandha Sarvāṅgāsana · variation
Inhale to lift a little; exhale to lower.
- 72 min block
Knees towards chest
Apānāsana · common modern name
Natural breathing; exhale as knees come closer.
- 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. |
| 22 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Return to a comfortable standing position, approach the stable chair and sit down slowly using support as needed. 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. | Move one arm at a time or keep hands in the lap. |
| 35 min | ChairUtkaṭāsanaPowerful / fierce posture | Exhale to bend; inhale to rise.No required right / left sequence. | Bring feet to a secure position, use stable support to rise and pause until steady before standing work. 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. |
| 45 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. |
| 53 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. |
| 64 min | Low bridgeSetu Bandha Sarvāṅgāsana · variationBridge posture | Inhale to lift a little; exhale to lower.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. Lie on the back, knees bent and feet flat. Lift the pelvis modestly with head and shoulders grounded, then lower slowly. Repeat 4 times with pauses. Do not turn the head while lifted. | Keep the pelvis grounded and make a small pelvic tilt; not the neck-loaded Ashtanga bridge. |
| 72 min | Knees towards chestApānāsana · common modern nameDownward-moving energy posture | Natural breathing; exhale as knees come closer.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Lie on the back and bring knees towards the torso without squeezing. Hold behind thighs, keeping the head grounded. Release feet to the floor after 3 breaths. | Bring one leg at a time, or keep both feet grounded. |
| 85 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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.
Forrest Yoga · Session 3 · about 30 minutes
Bring the elements together
Combine standing, floor work and rest with deliberate transitions.
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
Comfortable meditation seat
Sukhāsana
Let breathing remain natural.
- 23 min block
Cat–cow
Mārjāryāsana–Bitilāsana
Inhale into a small chest opening; exhale to round.
- 32 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
- 44 min block
Warrior II
Vīrabhadrāsana II
Both sides · equal comfortable timeExhale to bend the front knee; breathe freely.
- 53 min block
Supported standing hip hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 63 min block
Low cobra
Bhujaṅgāsana · variation
Inhale to lift slightly; exhale to lower.
- 73 min block
Low bridge
Setu Bandha Sarvāṅgāsana · variation
Inhale to lift a little; exhale to lower.
- 84 min block
Supported reclining twist
Supta Matsyendrāsana · variation
Both sides · equal comfortable timeExhale into a small movement; breathe freely.
- 96 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 | Comfortable meditation seatSukhāsanaComfortable / easy posture | Let breathing remain natural.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Sit on a cushion or chair. Choose eyes open or closed. Notice one ordinary breath at a time; when attention wanders, return gently. Shift or stop if uncomfortable. | Sit with back support or rest on your side; meditation need not require sitting on the floor. |
| 23 min | Cat–cowMārjāryāsana–BitilāsanaCat and cow postures | Inhale into a small chest opening; exhale to round.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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. |
| 32 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Come to a comfortable seat, then use stable support to rise slowly. Pause before standing; omit a transfer that does not suit you. 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. |
| 44 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. |
| 53 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. |
| 63 min | Low cobraBhujaṅgāsana · variationCobra posture | Inhale to lift slightly; exhale to lower.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. 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. |
| 73 min | Low bridgeSetu Bandha Sarvāṅgāsana · variationBridge posture | Inhale to lift a little; exhale to lower.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. Lie on the back, knees bent and feet flat. Lift the pelvis modestly with head and shoulders grounded, then lower slowly. Repeat 4 times with pauses. Do not turn the head while lifted. | Keep the pelvis grounded and make a small pelvic tilt; not the neck-loaded Ashtanga bridge. |
| 84 min | Supported reclining twistSupta Matsyendrāsana · variationReclining twist named for Matsyendra | Exhale into a small movement; 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. Lie on the back with knees bent. Let knees move together onto cushions to one side. Keep shoulders comfortable and head neutral. Stay 3–5 breaths; return to centre before changing sides. | Make a tiny knee sway instead; do not force knees towards the floor. |
| 96 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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.