House of AnandaMovement · Stillness · Wisdom · JourneyPractice library / Common modern class styles
Illustrated movement series
Slow Flow
Vinyasa-style movement at a slower pace.
Give each transition time; extra breaths and pauses are part of the flow.
Flagship programme · editorial draft
Find your slow flow
Learn a standing rhythm, explore a separate floor sequence, then bring familiar movements together. The breath offers a cue, and extra breaths are always welcome.
Your rhythm: Learn the standing and floor sessions separately on days that suit you. Repeat either until transitions feel familiar. Combine them in session 3 when comfortable, or keep returning to the shorter practice.
Bring: A mat, a clear wall, a stable chair for transfers and cushions. Session 1 stays standing; sessions 2 and 3 require comfortable floor work.
Before you follow a sequence
These are introductory House of Ananda sequences, not a prescribed traditional syllabus. This programme has its own session arrangements, pacing and learning intentions. 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.
Slow Flow · Session 1 · about 12 minutes
A standing rhythm
A wall-supported flow with no floor transfers. Learn each transition before making the sequence more continuous.
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
Chair
Utkaṭāsana
Exhale to bend; inhale to rise.
- 31 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
- 43 min block
Supported standing hip hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 52 min block
Chair
Utkaṭāsana
Exhale to bend; inhale to rise.
- 62 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
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 | ChairUtkaṭāsanaPowerful / fierce posture | Exhale to bend; inhale to rise.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. From standing, exhale to bend the knees a little, hips back and heels grounded; arms may reach forward. Inhale to stand tall again. Try 3 repetitions with a pause in standing after each. | Use a shallow supported sit-to-stand from a stable chair. |
| 31 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Stand with knees unlocked and arms relaxed. Let one or two natural breaths separate the previous movement from the next. | Use a wall or sit upright with feet supported. |
| 43 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 hands against the wall, soften the knees and step back into a small hip hinge as you exhale. Stay for one natural breath. Step towards the wall before rising on an inhale. Try 3 easy rounds, pausing upright between rounds. | Use a higher hand position and much less depth. |
| 52 min | ChairUtkaṭāsanaPowerful / fierce posture | Exhale to bend; inhale to rise.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Repeat the small bend-and-rise pattern twice: exhale to bend, inhale to rise. Keep the depth modest and stop between repetitions whenever the breath needs more time. | Use a shallow supported sit-to-stand from a stable chair. |
| 62 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Finish with both feet comfortably grounded. Let the arms settle and breathe normally. Sit in the nearby chair if standing rest is tiring. | Use a wall or sit upright with feet supported. |
Finish or rest early whenever you need. Back to this series.
Slow Flow · Session 2 · about 17 minutes
An easy mat rhythm
Alternate spinal movement with neutral pauses, then return to rest. Kneeling and lying on the front need to be comfortable.
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
Supported child’s pose
Bālāsana · variation
Quiet, unforced breathing.
- 43 min block
Low cobra
Bhujaṅgāsana · variation
Inhale to lift slightly; exhale to lower.
- 52 min block
Knees towards chest
Apānāsana · common modern name
Natural breathing; exhale as knees come closer.
- 65 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, inhale into a small chest opening and exhale to round gently. Try 4 cycles. Pause in neutral for two breaths, then choose whether to repeat 2 more cycles. | Sit in a chair, hands on thighs, and use a smaller spinal movement. |
| 32 min | Supported child’s poseBālāsana · variationChild posture | Quiet, unforced breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. From kneeling, bring hips towards heels only as comfortable. Support the torso and forehead on cushions or a bolster. Stay 3–5 breaths, then use the hands to come up slowly. | Rest seated with forearms on a table; omit kneeling if uncomfortable. |
| 43 min | Low cobraBhujaṅgāsana · variationCobra posture | Inhale to lift slightly; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Return to hands and knees, then lower to lie on your front using a familiar, comfortable transition. With hands near the ribs, inhale to lift the chest slightly and exhale to lower. Try 3 repetitions without pushing hard through the hands. Rest between repetitions. | Remain resting on the front, or sit and gently broaden the chest. |
| 52 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, 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 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. |
| 65 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.
Slow Flow · Session 3 · about 24 minutes
A connected practice
Combine a short standing phrase with a gentle floor phrase. Pause fully for the transfer between them.
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
Chair
Utkaṭāsana
Exhale to bend; inhale to rise.
- 34 min block
Warrior II
Vīrabhadrāsana II
Both sides · equal comfortable timeExhale to bend the front knee; breathe freely.
- 41 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
- 52 min block
Supported standing hip hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 63 min block
Cat–cow
Mārjāryāsana–Bitilāsana
Inhale into a small chest opening; exhale to round.
- 72 min block
Supported child’s pose
Bālāsana · variation
Quiet, unforced breathing.
- 83 min block
Low bridge
Setu Bandha Sarvāṅgāsana · variation
Inhale to lift a little; exhale to lower.
- 95 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 | ChairUtkaṭāsanaPowerful / fierce posture | Exhale to bend; inhale to rise.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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. |
| 34 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 right foot out, exhale to bend the right knee towards the toes and open the arms if comfortable. Take 2 natural breaths, straighten and pause. Turn the feet to change sides and repeat to the left. Rest; optionally repeat one more round. | Shorten the stance, bend less and keep hands on hips or support. |
| 41 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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. |
| 52 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 | Cat–cowMārjāryāsana–BitilāsanaCat and cow postures | Inhale into a small chest opening; exhale to round.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. After a supported floor transfer and a seated pause, come onto hands and knees. Link 4 small chest-opening and rounding movements to an unforced inhale and exhale. Rest in neutral. | Sit in a chair, hands on thighs, and use a smaller spinal movement. |
| 72 min | Supported child’s poseBālāsana · variationChild posture | Quiet, unforced breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. From kneeling, bring hips towards heels only as comfortable. Support the torso and forehead on cushions or a bolster. Stay 3–5 breaths, then use the hands to come up slowly. | Rest seated with forearms on a table; omit kneeling if uncomfortable. |
| 83 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. |
| 95 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.