You do not need to arrive on the mat feeling flexible or fully awake. Begin with an easy seat, notice your breath and let the first few movements be small. Keep it simple. Let each movement be small enough that you can breathe comfortably. When you reach Corpse Pose, let the floor support you for 45 seconds before you sit up.
The sequence
- Arrive
-
01
Easy Seat“Lift from the crown, not the chest”
30s
- 02 Cat–Cow“Move from the tailbone first” 34s
- Move
- 03 Tabletop“Push the floor away” 34s
- 04 Mountain Pose“Root down to rise up” 41s
- 05 Standing Side Bend“Up before over” 41s
- 06 Half Forward Fold“Lengthen, don't lift” 42s
- 07 Gentle Seated Twist“Inhale tall, exhale turn” 33s
- Rest
- 08 Corpse Pose“Let the floor hold you” 45s
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