Stillness with choices

Welcome to Stillness with choices. 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 5. 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 5. Supported child’s pose. 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. 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. A mild, supported 60 to 90 second stay; then neutral rest. 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 3 of 5. Supported reclining bound angle. 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. Quiet, natural breathing. Lie supported with soles near each other and each thigh supported by cushions. Choose a mild opening, not a strong stretch. Bring knees together with your hands before changing position. Up to 90 seconds, then rest with feet apart and knees supported. Another option. Keep feet apart with knees supported, or lie on the side. 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 5. Supported reclining twist. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Exhale into a small movement; breathe freely. Lie on the back with knees bent. Let knees move together onto cushions to one side. Keep shoulders comfortable and head neutral. Stay 3 to 5 breaths; return to centre before changing sides. Up to 60 to 90 seconds per side; rest centrally between sides. Another option. Make a tiny knee sway instead; do not force knees towards the floor. 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 3:00 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 5 of 5. 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.