Considered starting points

Hip mobility and external rotation

Progressive opening from the floor to Pigeon, honouring the hip joint with patience.

Improve overall flexibility

Dynamic mobility into deep, sustained stretching across the whole body.

Build functional strength and stability

Plank drills, Chaturanga work and Warrior sequences toward arm-balance prep.

Nervous system regulation

Long, fully supported holds with extended exhales. Down-regulate the vagus nerve.

Energise body and breath

Breath activation, sun salutations and standing postures to greet the day.

Release the day, prepare for rest

Forward folds, hip openers and breathwork to soften the nervous system.

Therapeutic spinal release

Gentle traction, supported backbends and core integration for spinal health.

Set sequence, breath-led practice

Surya A & B, standing series and a closing sequence — drishti and bandhas throughout.

Cultivate breath awareness and control

Nadi Shodhana, Ujjayi and Bhramari with progressive ratios.

Move from dharana to dhyana

Posture, breath anchor and progressive concentration into open awareness.