Evening Hatha — class guide

Arrive, breathe, and take the joints through easy range before holding anything.

1. 0:00Seated centringSit on a block or blanket so the knees sit below the hips. Rest the hands and lengthen the spine.5:40
2. 5:40Neck and shoulder releaseEar towards one shoulder, opposite hand heavy by the hip. Small, slow, no forcing.3:45
3. 9:25Cat and cowMove only as far as the breath carries you. Small ranges first.5:40
4. 15:05Child's poseKnees wide, big toes together, forehead on the mat or a block.3:40

Held standing and seated shapes with clear alignment and props.

1. 18:45MountainFeet hip-width, weight even through all four corners. Stand as tall as you can without straining.4:40
2. 23:25Warrior IISet the feet first, then bend the front knee only as far as it stays over the ankle.7:00
3. 30:25Triangle with a blockBottom hand on a block at its tallest setting. Length matters more than depth.7:00
4. 37:25Tree at the wallStand near a wall and use fingertips whenever you need. Balance is allowed to wobble.4:40
5. 42:05SphinxElbows under the shoulders, legs relaxed. A soft, wide lift across the chest.7:00
6. 49:05Seated twistSit up tall first, then turn from the base of the spine. Hand behind you as a support, not a lever.7:10

Long, supported shapes and a proper rest at the end.

1. 56:15Reclined butterflySoles together, blocks or cushions under the outer thighs so the hips can let go.5:40
2. 61:55Legs up the wallHips close to the wall, legs resting up it. Blanket under the hips if that feels better.5:40
3. 67:35RestCover up if you're cool. Let the body get heavy and the face soften.7:25