A standing rhythm

Welcome to A standing rhythm. This is editorial guidance awaiting teacher review. A mat, a clear wall, a stable chair for transfers and cushions. Session 1 stays standing; sessions 2 and 3 require comfortable floor work. 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. Mountain. Arrange your supports and choose a comfortable starting position before beginning. 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 2 of 6. Chair. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Exhale to bend; inhale to rise. 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. Another option. Use a shallow supported sit-to-stand from a stable chair. 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. Mountain. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Natural, comfortable breathing. Stand with knees unlocked and arms relaxed. Let one or two natural breaths separate the previous movement from the next. 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 6. 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. 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. 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 6. Chair. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Exhale to bend; inhale to rise. 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. Another option. Use a shallow supported sit-to-stand from a stable chair. 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. Mountain. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Natural, comfortable breathing. Finish with both feet comfortably grounded. Let the arms settle and breathe normally. Sit in the nearby chair if standing rest is tiring. 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.

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.