Explore a smaller movement

Welcome to Explore a smaller movement. 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. 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. Try half your usual range and notice the difference. 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. Seated side bend. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Inhale to lengthen; exhale to bend a little. Keep both sitting bones supported. Hold the chair with one hand and reach the other arm as comfortable. Lean a little to the side for 1 to 2 breaths, return and change sides. Repeat twice. Explore a few millimetres before a larger movement. Another option. Keep both hands on thighs and make a smaller side shift. 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 6. Cat, cow. 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. Inhale into a small chest opening; exhale to round. On hands and knees, put hands below shoulders and knees below hips. Alternate a small chest opening with gentle rounding for 4 to 6 cycles. Rest in neutral. Keep the neck easy. Move slowly; a neutral spine is always an option. 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 5 of 6. Knees towards chest. 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. Natural breathing; exhale as knees come closer. 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. Another option. Bring one leg at a time, or keep both feet grounded. 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. 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.

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.