Chapter 05 · Read · Watch · Practice
Poses, Flows, and Meditations
The book’s largest chapter is a reference collection. Its poses are arranged alphabetically, followed by flows and meditations; it is not a progression from easy exercises to advanced ones.
A new companion to the original chapter, developed with AI assistance. Summaries and practice connections are adaptations, rather than a transcription.
The original book · 87 poses and practices
Explore every pose.
Choose an entry to read its original instructions. The book lists these as a reference, rather than a sequence or an order of difficulty.
A
B
C
D
E
F
H
I
K
L
M
N
P
R
S
- Seated Butterfly PosePrinted p. 62
- Seated Forward FoldPrinted p. 62
- Side LungePrinted p. 63
- Spinal FlossingPrinted p. 63
- SquatPrinted p. 64
- Standing BackbendPrinted p. 64
- Standing Balancing TwistPrinted p. 65
- Standing Cat/CowPrinted p. 66
- Standing Elbow CirclesPrinted p. 66
- Standing Pigeon PosePrinted p. 67
- Standing Shoulder CirclesPrinted p. 67
- Standing Side BendPrinted p. 68
- Single-Leg Ankle CirclesPrinted p. 68
- Single-Leg Hip CirclesPrinted p. 69
- Standing Single-Leg Knee CirclesPrinted p. 70
- Standing SplitsPrinted p. 70
- Standing Wrist CirclesPrinted p. 71
- Supine CenteringPrinted p. 71
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01 · Read
Read the chapter.
Open the original book, or begin with the reading companion below.
Read the original · printed p. 34Use it as a reference
The opening explains that this chapter is meant to be consulted rather than read straight through as a sequence. Look up a practice with its context, rather than assuming the next entry is the next exercise to attempt.
A flow can be adapted
The book invites readers to explore parts of a flow and develop sequences suited to their circumstances. The digital school begins with a short, gentle movement lesson and clearly identifies its changes from the source.
Stillness belongs here too
The meditation collection includes Chair Meditation, Tree of Life, Witness Meditation, and “Thank You, I Love You.” The new Meditation with a Tree lesson offers a simple observation sequence with natural breathing and usual supports.
02 · Watch · With Alex Julian
Watch the chapter lesson.
A video lesson is not currently available for this chapter. Explore the original reading, then continue with a gentle introductory practice.
Continue to Practice03 · Practice · Take the teaching outside
Would stillness, gentle movement, or a short walk serve you today?
Let this question accompany a short visit. Reflect quietly or keep a note for yourself. This is a new practice connection for the digital school.
Gentle Yoga with a TreeWhen you are ready
Continue to the next chapter.
Ten guiding principles and the practice of learning from trees.
Next chapter: Wisdom and Wonder