Supported yoga flows use props, smaller ranges and clear transitions. The goal is controlled practice rather than completing a fixed sequence at any cost.
Navigator
Flow 1: chair movement
- Seated hand and wrist movement.
- Shoulder circles.
- Seated Cat–Cow.
- Small side bends.
- Quiet upright rest.
Flow 2: wall-supported standing
- Tadasana near a wall.
- Raised arms with one hand supported.
- Wall-supported forward hinge.
- Small Chair Pose.
- Heel raises.
Flow 3: supported floor practice
- Reclined knee movement.
- Supported Bridge Pose.
- Reclined twist through a small range.
- Lower legs on a chair.
- Savasana with blankets.
Breath awareness
Keep breathing natural throughout. Pause between movements rather than forcing one continuous flow.
Common mistakes
- Using too large a range.
- Skipping props.
- Moving quickly between levels.
- Holding the breath.
- Continuing after control is lost.
Practice limits
Stop when movement causes sharp discomfort, dizziness, tingling or instability. Choose the chair version and learn unfamiliar transitions from a qualified yoga teacher.