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AsanaLab

Free practice

Beginner foundations routine

About 51 minutes using the five free poses. Start each timer when you are in position — the next pose waits for you. You can practise as a guest; sign in to save your progress.

Want to study a pose first? Easy Pose, Cat–Cow Stretch, Child's Pose, Mountain Pose, Corpse Pose.

Pose 1 of 50%
Man sitting cross-legged in Easy Pose with a tall spine and hands resting on his knees

Hold

Easy Pose

Sukhasana

  1. Sit on your mat, or on a folded blanket or cushion so your hips are slightly higher than your knees.
  2. Cross your shins and let each foot rest below the opposite knee.
  3. Place your hands on your knees or thighs, palms down or up.
  4. Sit tall: imagine a string gently lifting the top of your head.
  5. Relax your shoulders and soften your face. Close your eyes if that feels comfortable.

Breathe in and out through your nose. Try counting to four on each inhale and four on each exhale.

10:00
Hold: 10:00