Welcome.
Nothing to prove today. Just show up and notice.
Before class
Studio prep
3-minute practices
- Sit tall. Hands on your lower ribs. Breathe in and feel them widen sideways into your palms — 5 slow breaths.
- Stand and roll through your feet: heel, arch, ball, toes. 8 slow rolls each foot.
- Lie on your back, knees bent. Peel the spine up into a small bridge one bone at a time, and lower the same way. 6 times.
Post-class reflection
A 10-second check-in with gentle adjustments for next time.
Open with your product keyThe day after
Healthy: a broad, dull ache in the belly, glutes or inner thighs that eases as you move around. That’s new muscles waking up.
Check in with a teacher or doctor: a sharp, pinching or localised pain in a joint (knee, hip, lower back, neck) that worsens with movement.