How to use this: these are the poses most classes are built from. Learn the shape and the breath, then let the sequence
follow. Move with the breath — inhale to lengthen, exhale to fold. Hold 5 breaths (or 30–60 seconds); never force.
Warm up with Cat–Cow before deeper work, and always finish lying down.
Sequencing basics
Warm up first
Cat–Cow, gentle twists, and a few sun-salutation rounds wake up the spine before any deep stretch or strength.
Counter every pose
Follow a backbend with a forward fold; a twist to the right, then the left; a strength pose with a rest.
Standing → floor
A natural arc: standing warm-up → standing poses → balance → seated/floor → backbend or twist → inversion → rest.
Finish supine
Savasana isn't optional — it's where the nervous system integrates the work. Give it at least 5 minutes.