Settle and soften

Welcome to Settle and soften. 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 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. 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. 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 6. Seated chest opening. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Inhale to broaden gently; exhale to release. Sit with feet supported and hands on thighs. Gently broaden across the collarbones without throwing the head back. Release and repeat 4 times. Another option. Remain neutral and soften unnecessary shoulder effort. 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. 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. Quiet, unforced breathing. From kneeling, bring hips towards heels only as comfortable. Support the torso and forehead on cushions or a bolster. Stay 3 to 5 breaths, then use the hands to come up slowly. 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. Supported reclining bound angle. 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. Quiet, natural breathing. Lie supported with soles near each other and each thigh supported by cushions. Choose a mild opening, not a strong stretch. Bring knees together with your hands before changing position. Another option. Keep feet apart with knees supported, or lie on the side. 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. Side-lying rest. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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.

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.