House of AnandaMovement · Stillness · Wisdom · JourneyPractice library / Posture-based traditions & styles
Illustrated movement series
Viniyoga
Adapts practice to the individual, with particular attention to breathing and appropriate sequencing.
Adapt each repetition to the person and the breath, not a predetermined shape.
Before you follow a sequence
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.
These are introductory House of Ananda sequences, not a prescribed traditional syllabus. Some foundational sequences are shared across related styles; the emphasis and boundaries above explain how to approach them. 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.
Viniyoga · Session 1 · about 20 minutes
A complete chair practice
Stay seated throughout; use a stable chair and supported feet.
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
Supported chair seat
No established Sanskrit name
Natural breathing.
- 23 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 33 min block
Seated chest opening
No established Sanskrit name
Inhale to broaden gently; exhale to release.
- 44 min block
Seated side bend
No established Sanskrit name
Both sides · equal comfortable timeInhale to lengthen; exhale to bend a little.
- 53 min block
Seated forward hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 65 min block
Supported chair seat
No established Sanskrit name
Natural 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 | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. 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. | Use back support and a comfortable footrest; do not force an upright position. |
| 23 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4–6 times without lifting the shoulders towards the ears. | Move one arm at a time or keep hands in the lap. |
| 33 min | Seated chest openingNo established Sanskrit nameModern descriptive movement | Inhale to broaden gently; exhale to release.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit with feet supported and hands on thighs. Gently broaden across the collarbones without throwing the head back. Release and repeat 4 times. | Remain neutral and soften unnecessary shoulder effort. |
| 44 min | Seated side bendNo established Sanskrit nameModern descriptive movement | Inhale to lengthen; exhale to bend a little.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. 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 1–2 breaths, return and change sides. Repeat twice. | Keep both hands on thighs and make a smaller side shift. |
| 53 min | Seated forward hingeNo established Sanskrit nameModern descriptive movement | 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. With feet grounded, move slightly forward from the hips and rest forearms on thighs. Keep the neck relaxed. Return after 2 breaths. Repeat 3 times with pauses. | Stay upright and simply notice the movement of the breath. |
| 65 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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. | Use back support and a comfortable footrest; do not force an upright position. |
Finish or rest early whenever you need. Back to this series.
Viniyoga · Session 2 · about 18 minutes
Movement and breathing
Use small movements that fit your breathing, not the reverse.
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
Supported chair seat
No established Sanskrit name
Natural breathing.
- 24 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 34 min block
Seated chest opening
No established Sanskrit name
Inhale to broaden gently; exhale to release.
- 45 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 53 min block
Comfortable meditation seat
Sukhāsana
Let breathing remain natural.
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 | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. 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. | Use back support and a comfortable footrest; do not force an upright position. |
| 24 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4–6 times without lifting the shoulders towards the ears. | Move one arm at a time or keep hands in the lap. |
| 34 min | Seated chest openingNo established Sanskrit nameModern descriptive movement | Inhale to broaden gently; exhale to release.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit with feet supported and hands on thighs. Gently broaden across the collarbones without throwing the head back. Release and repeat 4 times. | Remain neutral and soften unnecessary shoulder effort. |
| 45 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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. | Use back support and a comfortable footrest; do not force an upright position. |
| 53 min | Comfortable meditation seatSukhāsanaComfortable / easy posture | Let breathing remain natural.No required right / left sequence. | 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. 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. |
Finish or rest early whenever you need. Back to this series.
Viniyoga · Session 3 · about 17 minutes
Find the ground
Familiar positions, gentle spinal motion and an unhurried finish.
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 bridge
Setu Bandha Sarvāṅgāsana · variation
Inhale to lift a little; 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, put hands below shoulders and knees below hips. Alternate a small chest opening with gentle rounding for 4–6 cycles. Rest in neutral. Keep the neck easy. | 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 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. |
| 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. Pause in a comfortable neutral position and arrange any support before continuing. 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.