Support and steadiness

Welcome to Support and steadiness. 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 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. 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. 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. Supported standing hip hinge. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Exhale to hinge; inhale to return. Face a wall and place your palms at a comfortable height. Step back a little and soften the knees to hinge from the hips. Take 2 natural breaths. Step in before rising; pause in standing. Try once more if comfortable. Another option. Use a higher hand position and much less depth. 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. 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 beside a wall with a hand supported. Keep the free toes on the floor and heel near the standing ankle. Take 2 breaths, put both feet down and pause. Change the standing leg. One round is enough; rest for the remaining time. 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 1:30 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. Return to the stable chair and let breathing settle. You may finish here. For the next floor rest, use a transfer you already know; otherwise remain supported in the chair. 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. 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.