Yoga Foundations: Movement, Breath and Rest

A balanced yoga routine combines movement, breathing and rest. The following structure can be adjusted for time, experience and available props.

Prepare

• Choose a clear practice area.
• Keep a chair, blocks and blanket nearby.
• Begin with ordinary breathing.
• Use a small range at first.

Movement sequence

1. Move the wrists and ankles.
2. Practise Tadasana.
3. Add a supported Chair Pose.
4. Use a low lunge with blocks.
5. Practise Cat–Cow.
6. Finish with supported Bridge Pose.

Breath awareness

Keep breathing natural while moving. After the sequence, observe several quiet breaths without forcing a count.

Rest

Use Savasana, lower legs on a chair or supported upright sitting. Allow enough time to settle before standing.

Common mistakes

• Moving too quickly.
• Using no support.
• Trying to make every pose deep.
• Skipping the final rest.

Practice limits

Stop when movement or breathing becomes strained, confusing or unstable. Learn unfamiliar poses from a qualified yoga teacher.