A 45-minute daily Yoga practice sequence. Every day.

Sit. Invocation. Name the theme — fire — in two sentences.

'We begin the week in the body. Today's theme is fire — the clean fire that clarifies, not the one that burns us out. Let the practice feed that flame.'

Two poses: warrior II and navasana. Repeat each side/round three times, with sun salutes between.

'Only two shapes today. Warrior in the legs, navasana in the belly. Return to each again and again — the fire is built by returning, not by adding.'

Long 1:2 exhales. Cool the fire after the body has fed it.

'The flame is lit. Now the breath tends it. Inhale in, exhale twice as long. Let the fire settle to embers.'

Om Agnaye Namaha — 11 rounds together, slowing to silence.

'Each round is a small offering into the flame. Loud, then softer, then only the mouth moving, then only the mind.'

Savasana. Watch the fire settle to a warm glow.

'Lie down. Nothing more to do. The fire has become warmth in the belly. Let it stay there for the rest of the day.'

Sit. Invocation. Theme: Agni — the fire that clarifies.

'Midweek we stoke the fire in a different way. The theme is Agni — the heat that transforms without burning out. Let the practice feed that flame.'

Five rounds of Surya Namaskar A to warm the engine.

'Move with the breath. One breath, one movement. The fire is built by returning again and again to the same shape.'

Standing sequence, seated forward folds, and a short closing sequence. Offer modifications for wrists, knees, and lower back.

'This is a led flow, not a test. If a pose feels wrong today, take the modification. The heat comes from staying with the breath, not from forcing the shape.'

Seated, eyes closed, hands on knees. Let the heat settle.

'Now sit. Do not cool down too fast. Let the fire become a steady warmth you can carry into the rest of the day.'

Om Agnaye Namaha — 9 rounds, slowing to silence.

'Offer the heat back. Loud, then softer, then only the mind. Let the chant carry the practice inward.'

Savasana. Let the fire settle to embers.

'Lie down. Nothing more to do. The fire has become warmth in the belly. Let it stay there.'

Sit. Invocation. Theme: Vayu — the wind that moves everything.

'Today the body is only a doorway. The theme is Vayu — the vital wind. We will work with the breath as the main practice.'

Long equal breaths and gentle spinal movement to arrive in the body.

'First, land. Feel the breath move the ribs, the belly, the back. No rush. The journey needs a steady start.'

Kapalabhati 3 rounds, nadi shodhana, then ujjayi with kumbhaka. Keep alternatives clear for pregnancy and blood pressure.

'Kapalabhati clears the channel. Nadi shodhana balances the banks. Then ujjayi with a gentle hold. If retention is not for you today, keep the breath smooth and continuous.'

Seated, hands on knees. Watch the breath quieten.

'Now sit with what the breath opened. Do not try to keep it. Just be present while the prana settles.'

Om on the exhale — 11 rounds, each one softer.

'Let the sound ride the breath. The chant is the breath made visible. Let it move through you and out.'

Savasana. Let the breath return to its natural rhythm.

'Lie still. The breath knows what to do. Let it find its own pace again.'

Sit. Invocation. Theme: the lotus — roots in mud, flower open to light.

'Today we travel inward. The theme is the lotus — every centre opens in its own time. We will move through the chakras with attention and sound.'

Deep belly breathing, feeling the base of the body.

'Start at the root. Feel the weight, the support, the earth beneath you. The rest of the journey needs this ground.'

Move attention from root to crown, 2–3 minutes per centre, with a seed sound for each. Offer seated or lying options.

'At each centre, pause. Feel the quality there. Use the seed sound gently — Lam, Vam, Ram, Yam, Ham, Om. If a centre feels empty or full, simply notice it.'

Seated, whole body aware. Let the centres settle.

'Now sit as one body. Do not trace the centres anymore. Let the whole system hum after the journey.'

Long Oms — 7 rounds, feeling the vibration through the body.

'One long Om. Let the sound pass through every centre, from base to crown, and out into the room.'

Savasana. Rest after the inner journey.

'Lie down. You have travelled inward. Rest now. Let the body remember what it felt.'

Sit. Invocation. Theme: Spanda — the subtle pulse, the throb of life.

'Today we move not to shape the body but to listen to it. The theme is Spanda — the quiet pulse underneath every movement. Let the body lead.'

Soft joint circles, spinal waves, and felt-sense scanning.

'No pose yet. Just circles, waves, and noticing. What is alive in the body today? Follow that thread.'

Free-form organic movement: shaking, crawling, spiralling, reaching. Offer seated alternatives and permission to stop anytime.

'Let the body move the way it wants to move. Shake, spiral, reach, curl. There is no wrong shape. If something feels too much, slow down or sit and witness.'

Seated or lying, eyes closed. Let the nervous system settle.

'Now stop moving. Let the body land exactly where it is. The stillness after movement is the teaching.'

Soft Oms — 9 rounds, letting the vibration carry any residue.

'A gentle Om. The sound is a soft hand on the body. Let it carry whatever the movement stirred.'

Savasana. Let the body rest completely.

'Lie down. The body has spoken. Now give it silence. Let it rest fully.'

Sit propped. Theme: doing less. Invocation short.

'The whole week has been about doing. Today is about not doing. The theme is stillness — the practice is arriving somewhere and staying.'

Three long-held shapes with props: supported child's pose (8), supported bridge (8), legs-up-the-wall (8).

'Three shapes today, each held eight minutes. Nothing to reach for. Let the props hold you the way you have been holding everyone else all week.'

Bhramari — humming breath. 12 rounds, gently.

'Bhramari — the hum of a bee. Close the ears if you like. Feel the sound settle in the skull like fog settling in a valley.'

Om Namah Shivaya — silent, on the exhale, 21 rounds.

'No sound today. Let the mantra ride only the exhale. Twenty-one rounds. If you lose count, that is also the practice.'

Savasana under a blanket. Longer than usual.

'Rest longer than you think you need. The week is complete. Nothing to hold. Nothing to be.'