Morning Meditation — 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.3:25
2. 3:25Neck and shoulder releaseEar towards one shoulder, opposite hand heavy by the hip. Small, slow, no forcing.2:15
3. 5:40Cat and cowMove only as far as the breath carries you. Small ranges first.3:25
4. 9:05Child's poseKnees wide, big toes together, forehead on the mat or a block.2:10

Held standing and seated shapes with clear alignment and props.

1. 11:15MountainFeet hip-width, weight even through all four corners. Stand as tall as you can without straining.2:50
2. 14:05Warrior IISet the feet first, then bend the front knee only as far as it stays over the ankle.4:15
3. 18:20Triangle with a blockBottom hand on a block at its tallest setting. Length matters more than depth.4:15
4. 22:35Tree at the wallStand near a wall and use fingertips whenever you need. Balance is allowed to wobble.2:50
5. 25:25SphinxElbows under the shoulders, legs relaxed. A soft, wide lift across the chest.4:15
6. 29:40Seated twistSit up tall first, then turn from the base of the spine. Hand behind you as a support, not a lever.4:05

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

1. 33:45Reclined butterflySoles together, blocks or cushions under the outer thighs so the hips can let go.3:25
2. 37:10Legs up the wallHips close to the wall, legs resting up it. Blanket under the hips if that feels better.3:25
3. 40:35RestCover up if you're cool. Let the body get heavy and the face soften.4:25