"Come into a comfortable cross‑legged seat. Soften your shoulders. Close the eyes or soften the gaze. Inhale to lengthen, exhale to ground into your seat. On your next inhale, open the arms-or bring elbows bent, wrap into eagle arms (right under left or vice versa). On exhale, gently twist to one side, allowing the twist to be open (not compressing belly). Hold 3-5 breaths. Return center, switch twist side."
"Come to tabletop. With an inhale, melt your belly, lift chest (Cow). On exhale, round your spine, chin toward chest (Cat). Flow 5-8 rounds slowly, feeling space in mid and low back. From tabletop, tuck toes and lift hips back to Downward Dog (use micro‑bend in knees). Take several breaths here, pedaling each foot. Walk feet forward or step through a lunge to come up toward standing (or a half‑kneeling preparatory posture)."
Begin seated in a cross-legged position to soften the shoulders, lengthen the spine, and ground the breath, then add arm variations and gentle open twists. Move to tabletop for coordinated Cat/Cow rounds to create space in the mid and low back, then transition to Downward Dog with micro-bent knees and pedaling feet before stepping or walking forward into a standing approach. Use a block between the inner thighs in Tadasana and Chair to engage inner legs, then explore supported Triangle and Half Moon at the wall for balance. Include Gate for side-body length, Camel for chest and hip flexor release, and return to seated hip-openers with slow, mindful movement and breath.
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