01Breath & diaphragm
The diaphragm is the principal muscle of quiet breathing. Rib movement, abdominal pressure and pelvic-floor response all contribute.
In practiceLet the breath change shape naturally. Bigger is not always better, and breath-holding is a separate advanced skill.
02Spine
The cervical, thoracic and lumbar regions have different structures and typical ranges. The spine shares movement across many joints.
In practiceCreate length before loading rotation. Backbends need thoracic movement, hip extension and trunk support - not only lumbar compression.
03Shoulder complex
The upper arm, shoulder blade, collarbone and ribcage work as a coordinated system rather than one isolated joint.
In practiceAllow shoulder blades to move. In weight-bearing poses, distribute load through hands, arms and upper back.
04Wrists & hands
The wrist contains multiple small bones and joints. Finger pressure and forearm strength help share load when the hands bear weight.
In practiceProgress loading gradually. Reduce angle with wedges, use fists or forearms, and stop with sharp pain or numbness.
05Pelvis & core
The pelvis transfers force between trunk and legs. The abdominal wall, back muscles, diaphragm and pelvic floor coordinate pressure and movement.
In practiceCore work is not constant bracing. Use enough support for the task while preserving breath and adaptability.
06Hips
The ball-and-socket hip allows movement in several planes, but bone shape differs substantially between people.
In practiceThere is no universal perfect depth. Respect compression and avoid forcing the knee to manufacture hip rotation.
07Knees
The knee primarily bends and straightens, with smaller rotational movement. Ligaments, menisci and surrounding muscles guide stability.
In practiceTrack the knee in a comfortable direction and adjust stance width. Pain is information, not a flexibility challenge.
08Feet & ankles
The foot adapts to the ground through many joints. Calf strength and ankle mobility influence squats, lunges and balance.
In practiceUse the whole foot rather than gripping the toes. Heel support is a valid tool when ankle range limits a squat.
09Fascia & mobility
Connective tissues surround and link structures, but mobility also depends on nervous-system tolerance, joint shape, strength and practice history.
In practiceAvoid claims that one pose 'releases' all fascia. Combine varied movement, progressive loading and recovery.
10Nervous system
Balance, coordination, pain and effort are interpreted by the nervous system. Sensation is influenced by context, stress, sleep and previous experience.
In practiceSlow repetition, choice and predictable cues can support learning. Pain does not always equal damage, but persistent pain deserves assessment.
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