Practices

Ready-made routines, five to twenty-five minutes, built pose by pose from the library — every pose in every sequence links to full instructions. Or answer five questions and let the practice finder choose for you — or build your own sequence from scratch.

Through the day

Wake up, survive the desk, wind down — the daily anchors.

Before You Get Up6 min
Six minutes of movement without leaving the bed.
Very gentle · 6 poses · Bed, Home, Hotel
The Five-Minute Morning5 min
The minimum effective dose of morning movement.
Gentle · 5 poses · Home, Hotel, Travel, Outdoors
Morning Mobility10 min
Ten minutes to feel better — hips, spine, and shoulders.
Gentle · 8 poses · Home, Hotel
The Desk Reset5 min
Five minutes between meetings. No floor, no changing.
Very gentle · 6 poses · Desk, Chair, Travel
Screen Break: Neck & Shoulders8 min
For the ache between the shoulder blades.
Very gentle · 6 poses · Desk, Home, Chair
Bedtime Wind-Down10 min
Slow down. The last ten minutes of the day, spent well.
Very gentle · 8 poses · Bed, Home

For your body

Targeted mobility, strength, and balance work.

Recovery

Deep rest, and honest 'after' routines — sitting, running, hiking, lifting, gardening, flying.

Practice anywhere

Pool, beach, hotel, wall, park — sequences designed for the place, not adapted to it.