Developing · Floor · about 30 minutes

Control & coordination

Explore longer levers and carefully paced trunk work once the foundations feel familiar.

Mat and optional folded towel for head or knee support. Suggested blocks include setup, short sets, changing sides and rest. The spoken introduction and unhurried cues can make the total longer than 30 minutes. Use the stated short repetitions, then rest.

01 · 3 minute block

Rib breathing →

Lie with knees bent, feet resting on the mat and the head comfortably supported. Rest hands around the lower ribs.

Notice the support beneath you.
Allow the lower ribs to widen gently as you breathe in.
Let the breath leave without squeezing hard or flattening the back.

Breath: Breathe comfortably in and out. Avoid trying to fill the lungs to their maximum.

Short set: 4–6 comfortable breaths, then rest.

Easier option: Sit supported in a chair with both feet down.

02 · 3 minute block

Knee fold →

Begin on your back with knees bent and both feet grounded.

Float one foot just clear of the mat with the knee bent.
Raise it only as far as the pelvis remains comfortable and steady.
Lower the foot quietly and repeat with the other leg.

Breath: Exhale to float the foot; inhale to lower.

Short set: 4–6 each side.

Easier option: Keep toes on the floor and unweight one heel.

03 · 4 minute block

Single-leg toe tap →

Lie with one foot grounded. Lift the other bent leg towards a comfortable tabletop position only if knee folds are easy.

Lower the lifted foot slowly to touch the mat, keeping the knee bent.
Return that leg to the same modest height without rocking the pelvis.
Put the foot down and rest before changing sides.

Breath: Exhale to lower; inhale to lift, or use a steady unforced rhythm.

Short set: 3–5 each leg; the other foot stays down.

Easier option: Return to small knee folds.

04 · 3 minute block

Hundred preparation →

Lie with knees bent, feet down and head supported. Keep arms long beside the body.

Float the hands slightly clear of the mat.
Make small, relaxed arm pulses while the trunk stays settled.
Lower the arms and rest before a second short set if desired.

Breath: Breathe naturally through 3–5 breaths; do not force the classical five-count pattern.

Short set: One or two short sets; head and feet remain supported.

Easier option: Keep the arms resting and practise rib breathing.

05 · 3 minute block

Chest-lift preparation →

Lie with feet down and knees bent. Support the head lightly with both hands, elbows within peripheral vision.

Make a small nod without jamming the chin towards the chest.
Lift the head and upper chest a short distance as one movement.
Lower gently and rest fully between repetitions.

Breath: Exhale to lift; inhale while lowering. Keep breathing if you pause.

Short set: 3–5 short repetitions.

Easier option: Keep the head down and practise rib breathing instead.

06 · 5 minute block

Side-kick preparation →

Lie on your side with head supported, bottom knee bent and top leg extended close to hip height.

Move the top leg a small distance forward.
Return through the middle and move a small distance behind only if comfortable.
Keep the trunk quiet and change sides after your short set.

Breath: Inhale forward; exhale as the leg returns or travels gently back.

Short set: 4–6 small cycles each side.

Easier option: Rest the top foot lightly on the floor between movements.

07 · 3 minute block

Hands-and-knees arm reach →

Begin on hands and knees, spreading pressure across the supporting hand and both knees.

Slide one hand a short distance forward along the mat.
If steady, briefly float that hand without rotating the trunk.
Return it beneath the shoulder and alternate arms.

Breath: Exhale during the reach; inhale to return.

Short set: 4–6 each arm.

Easier option: Keep fingertips on the mat throughout.

08 · 3 minute block

Hands-and-knees leg slide →

Begin on hands and knees on a padded mat with a comfortable middle back position.

Slide one foot backward until the leg is comfortably long, keeping toes on the floor.
Keep the pelvis facing the mat and avoid a low-back dip.
Slide the knee back beneath the hip and alternate.

Breath: Exhale as the foot slides back; inhale to return.

Short set: 4–6 each leg.

Easier option: Slide a shorter distance.

09 · 3 minute block

Rib breathing →

Lie with knees bent, feet resting on the mat and the head comfortably supported. Rest hands around the lower ribs.

Notice the support beneath you.
Allow the lower ribs to widen gently as you breathe in.
Let the breath leave without squeezing hard or flattening the back.

Breath: Breathe comfortably in and out. Avoid trying to fill the lungs to their maximum.

Short set: 4–6 comfortable breaths, then rest.

Easier option: Sit supported in a chair with both feet down.

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