Sequences
Complete practices, ordered and timed. Each one tells you what to do, how long to stay, and where to stop if a shape is not available to you today.
Ten to fifteen minutes
Short enough for a lunch break, long enough to change the day.
- Morning wake-upFoundationalTen shapes that move the spine in every direction before the day asks anything of you.9 postures · Spine · Shoulders · Energy15min
- Desk resetFoundationalA short sequence you can do beside a chair, for the neck, shoulders and hips that sitting shortens.7 postures · Neck · Shoulders · Lower back10min
- Sun Salutation ADevelopingThe classical Sūrya Namaskāra A loop: a moving prayer that links breath to the spine.12 postures · Whole body · Breath · Rhythm · 5 rounds12min
Twenty minutes
A complete practice when there is no more time to give.
- FoundationsFoundationalA first full practice: stand, fold, twist and rest, with enough repetition to remember the shapes.10 postures · Whole body · Alignment · Breath20min
- Evening wind-downFoundationalLonger holds and floor shapes that shift the nervous system toward rest.9 postures · Hips · Lower back · Rest20min
- Backbend essentialsDevelopingPrepare the shoulders and hips so the spine can extend without being asked to do all the work.10 postures · Spine · Chest · Shoulders20min
- Restorative resetFoundationalAlmost no effort: supported shapes held long enough for the body to stop bracing.6 postures · Rest · Breath · Recovery20min
Twenty-five minutes and longer
For the days when the practice is the main event.
- Strength and balanceDevelopingA steady, warming practice that builds the legs and shoulders without turning into a workout.11 postures · Legs · Shoulders · Balance25min
- Hip openersDevelopingA patient, floor-based sequence for hips that spend too long in chairs.9 postures · Hips · Groin · Lower back25min
Not sure where to begin? TheFoundations sequencecovers the shapes you will meet in almost every class, and thebeginner’s guidecovers the rest.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.