Foundation · Floor · about 10 minutes

Your first ten minutes

Meet supported breathing, pelvic movement and simple leg and arm patterns.

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 10 minutes. Use the stated short repetitions, then rest.

01 · 2 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 · 2 minute block

Pelvic rock →

Lie on your back with knees bent, feet hip-width apart and arms relaxed.

Make a small, comfortable tilt that brings the low back a little closer to the mat.
Return through your usual resting curve.
Explore a tiny tilt in the other direction without pushing into a large arch.

Breath: Exhale for the first gentle tilt; inhale as you return.

Short set: 4–6 small cycles.

Easier option: Make the movement smaller, or simply notice the resting position.

03 · 2 minute block

Heel slide →

Lie with both knees bent and feet on the mat. Settle the ribs and pelvis comfortably.

Slide one heel a short distance away while keeping it on the floor.
Keep the pelvis quiet and stop before the back starts to arch.
Slide the heel back and change legs.

Breath: Exhale as the heel slides away; inhale to return.

Short set: 4–6 repetitions each leg, alternating.

Easier option: Slide only a few centimetres.

04 · 2 minute block

Arm arcs →

Lie with knees bent and feet down. Reach both arms comfortably towards the ceiling.

Move the arms slowly towards the space above your head.
Stop before the ribs flare, the back arches or the shoulders pinch.
Bring the arms back above the chest.

Breath: Inhale as the arms travel; exhale to return.

Short set: 4–6 repetitions.

Easier option: Move one arm at a time through a smaller arc.

05 · 2 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.

Your practice note

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