How to use the online timer
Half an hour is a complete home practice: a few minutes settling, a sequence to warm up, a handful of standing and seated positions, and time at the end lying still. It fits before the household wakes up or after the traffic has cleared in the evening, and it needs a mat and roughly two metres of floor, which is about what a flat can spare.
Set the thirty minutes so you are not glancing at a clock upside down halfway through a position. If you are following a video, the count is still useful as a boundary around the whole session. Keep this browser tab open — the countdown belongs to the page and stops if it is closed, which is easy to do while tidying up a screen.
Do not skip the last few minutes lying down, however pressed the morning is; it is part of the practice rather than an optional cool-down. Work to where the position becomes interesting rather than where it becomes painful, and expect the same sequence to feel different from one day to the next. That variation is normal and not worth reading anything into.
Common questions
Can I skip the few minutes lying down at the end?
It is part of the practice rather than an optional extra, and it is the first thing to go when a morning is rushed. If time is short, shorten the sequence rather than the ending.
Why does the same sequence feel different each day?
Because sleep, heat, hydration and whatever else you did yesterday all affect it. The variation is normal and not worth reading much into, particularly over a single week.
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