A connected practice

Welcome to A connected practice. 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 9. 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 9. 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, 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. 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 9. Warrior II. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Exhale to bend the front knee; breathe freely. 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. Another option. Shorten the stance, bend less and keep hands on hips or support. 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 2:00 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 4 of 9. Mountain. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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 5 of 9. 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 palms against a stable wall, soften the knees and step back into a small hip hinge. Stay for 2 to 3 breaths, then step in and rise slowly. Repeat after a standing pause. 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 6 of 9. Cat, cow. 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. Breath cue. Inhale into a small chest opening; exhale to round. 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. 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 7 of 9. 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 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 8 of 9. 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. 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. 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 9 of 9. 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.