Foundation · Mixed · about 20 minutes

Shoulders & spine

Connect supported arm movement with a small spinal extension and seated mobility.

Firm chair or stable counter; a mat for any floor blocks. Suggested blocks include setup, short sets, changing sides and rest. The spoken introduction and unhurried cues can make the total longer than 20 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 · 4 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.

03 · 3 minute block

Swan preparation →

Lie on your front with forearms supported and elbows slightly ahead of the shoulders.

Lengthen the crown of the head away from the pelvis.
Lift the breastbone a small distance, using the arms only for gentle assistance.
Lower slowly and relax between repetitions.

Breath: Inhale during the small lift; exhale to lower.

Short set: 3–5 comfortable repetitions.

Easier option: Remain low on folded hands and practise length without lifting.

04 · 4 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.

05 · 3 minute block

Seated rotation →

Sit on a firm chair, feet down and hands lightly resting across the upper chest.

Lengthen gently through the crown.
Turn the ribcage a small distance to one side without pulling with the arms.
Return to the middle and alternate.

Breath: Exhale to turn; inhale to return.

Short set: 3–5 each direction.

Easier option: Use a very small turn with hands on the thighs.

06 · 2 minute block

Seated side reach →

Sit on a firm chair with feet wide enough for balance. Keep one hand supported on the seat.

Reach the other arm upward only as far as the shoulder allows.
Make a small side bend away from the raised arm, keeping both sitting bones supported.
Return to upright and switch sides.

Breath: Inhale to lengthen; exhale into a small side reach.

Short set: 3–4 each side.

Easier option: Keep the raised hand on the waist.

07 · 2 minute block

Seated spine length →

Sit on a firm chair with feet flat, or on a raised cushion if floor sitting is familiar.

Notice the weight across both sitting bones.
Grow gently upward through the crown without lifting the ribs forcefully.
Soften excess effort while keeping an easy upright position.

Breath: Take 4–6 natural breaths; let the ribs move.

Short set: One short set, then relax against support.

Easier option: Use the chair back for support.

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