Open Practice

In this practice

Jump to any part — take what you like and leave the rest.

1. 0:00Practice introduction and setupOverview of the session and suggested chair, pillows, or blankets.
2. 1:33Supported settling and breathA forward-resting position supports quiet breathing and a body check-in.
3. 2:59Kneeling spinal waves and twistsCat-cow movements progress into hip circles, side shifts, and rotating reaches.
4. 5:44Right leg side shiftsThe right leg extends sideways for hip shifts, foot lifts, and optional reaches.
5. 8:14Left leg side shiftsThe sequence repeats with the left leg, adding spinal rounding and rotation.
6. 10:03Supported squat wavesSide-to-side squat shifts flow into heel lifts, spinal arches, and forward folds.
7. 12:50Rotating lunges and reachesFeet pivot into alternating low lunges with arm reaches and side-to-side transitions.
8. 15:26Chair-supported leg mobilityResting with shins on the chair leads into single-leg extensions and foot movements.
9. 17:27Reclined side-body stretchesCrossed ankles and overhead arm reaches lengthen each side of the torso.
10. 18:34Rest and reflectionA supported resting position allows stillness, sensation tracking, and reflection.
11. 21:16Closing breath and seated returnKnees draw in before rolling to one side and returning to seated breathing.