Foundation · Floor · about 15 minutes

A steady trunk

Practise leg movement while the ribs and pelvis remain comfortable.

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 15 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 · 3 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 · 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.

05 · 3 minute block

Bent-knee opening →

Lie with feet down and knees bent. Keep a comfortable space between your feet.

Let one knee move a little outward as the foot rolls gently on its outer edge.
Keep the opposite side of the pelvis settled.
Return the knee to the starting position and alternate sides.

Breath: Exhale to open; inhale to return, or use another comfortable rhythm.

Short set: 4–6 each side.

Easier option: Open only a small distance.

06 · 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.

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