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

Sit. Three Oms. A short prayer or mantra. Name the theme — fire — in two sentences.

'We begin the week in the body. Three Oms, a short prayer, and the theme: 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.'

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. Three Oms. Invocation. Theme: Agni — the fire that clarifies.

'Midweek we stoke the fire in a different way. Three Oms, a short prayer, and the theme: Agni — the heat that transforms without burning out. Let the practice feed that flame.'

Sun salutes to warm, then standing sequence, seated forward folds, and a short closing. Offer modifications for wrists, knees, and lower back.

'Move with the breath. One breath, one movement. 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.'

The flow was movement-led, so we land with ten minutes of breath. Long exhales, cooling breaths.

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

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. Three Oms. Invocation. Theme: Vayu — the wind that moves everything.

'Today the body is only a doorway. Three Oms, a short prayer, and the theme: Vayu — the vital wind. We will work with the breath as the main practice.'

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

'First, land. Feel the breath move the ribs, the belly, the back. Then kapalabhati clears the channel, nadi shodhana balances the banks, and ujjayi with a gentle hold. If retention is not for you today, keep the breath smooth and continuous.'

The flow was breath-led, so we close the sound with Om. Om on the exhale — each round 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. Three Oms. Invocation. Theme: the lotus — roots in mud, flower open to light.

'Today we travel inward. Three Oms, a short prayer, and the theme: the lotus — every centre opens in its own time. We will move through the chakras with attention and sound.'

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

'Start at the root. Feel the weight, the support, the earth beneath you. At each centre, pause. Use the seed sound gently — Lam, Vam, Ram, Yam, Ham, Om. If a centre feels empty or full, simply notice it.'

The flow was meditation-led, so we land with ten minutes of breath. 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.'

Savasana. Rest after the inner journey.

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

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

'Today we move not to shape the body but to listen to it. Three Oms, a short prayer, and the theme: Spanda — the quiet pulse underneath every movement. Let the body lead.'

Gentle awakening, then free-form organic movement: shaking, crawling, spiralling, reaching. Offer seated alternatives and permission to stop anytime.

'No pose yet. Just circles, waves, and noticing. Then 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.'

The flow was movement-led, so we land with ten minutes of breath. 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.'

Savasana. Let the body rest completely.

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

Sit. Three Oms. Invocation. Theme: Explore — a different craft each week.

'Saturday is the lab. Three Oms, a short prayer, and the theme: Explore — something new each week, but always on the spine of the practice.'

A rotating format: sound bath, yoga nidra, animal flow, mobility, Ayurveda, Vedanta circle, or similar.

'Enter the craft of the week. Follow the guest teacher's lead. Stay with the sensation, not the idea of it.'

Bhramari or a simple settling breath — 10 minutes to let the craft land.

'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.'

Savasana. Let the body rest completely.

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