Meet the mat

Welcome to Meet the mat. This is editorial guidance awaiting teacher review. A stable chair without wheels, a clear wall, a mat and cushions. Sessions 2 and 3 include floor transfers. 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. Comfortable meditation seat. Arrange your supports and choose a comfortable starting position before beginning. Breath cue. Let breathing remain natural. Begin on a cushion in a comfortable seat. Arrange your mat and knee padding before moving. Breathe normally and notice whether a floor practice suits you today. Another option. Sit with back support or rest on your side; meditation need not require sitting on the floor. 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. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Inhale into a small chest opening; exhale to round. Come onto hands and knees with padding as needed. Inhale into a small chest opening, then exhale to round gently. Make 3 to 4 slow cycles; pause in neutral between cycles if needed. 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. Supported child’s pose. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Quiet, unforced breathing. From kneeling, bring the hips back only as far as comfortable. Rest the torso and forehead on cushions for 3 easy breaths. Use the hands to come up slowly; spend the remaining time resting. Another option. Rest seated with forearms on a table; omit kneeling if uncomfortable. 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. Low bridge. 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. Breath cue. Inhale to lift a little; exhale to lower. Arrange yourself on your back with knees bent and feet flat. Inhale to lift the pelvis a little; exhale to lower. Try 3 repetitions with a breath of rest between. Keep the head still and grounded. Another option. Keep the pelvis grounded and make a small pelvic tilt; not the neck-loaded Ashtanga bridge. 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 6. Knees towards chest. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Natural breathing; exhale as knees come closer. 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. Another option. Bring one leg at a time, or keep both feet grounded. 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. Final rest. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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.