Developing · Floor · about 40 minutes

An unhurried mat practice

A longer developing practice with short sets, generous rest and optional simplifications.

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 40 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

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

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.

04 · 4 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 · 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.

06 · 4 minute block

Bridge →

Lie with knees bent, feet parallel and arms resting alongside you.

Press through both feet and lift the pelvis to a modest height.
Keep the knees comfortably aligned with the feet and weight off the neck.
Lower with control and pause before repeating.

Breath: Exhale to lift; breathe normally if pausing; inhale to lower.

Short set: 4–6 repetitions with only a brief pause at the top.

Easier option: Lift only a few centimetres.

07 · 4 minute block

Clam →

Lie on one side with knees comfortably bent, heels together and the head supported on a cushion or arm.

Stack the pelvis without rolling backward.
Lift the upper knee a small distance while the feet remain together.
Lower slowly; finish the set before changing sides.

Breath: Exhale to open; inhale to close.

Short set: 5–8 each side, with a rest when changing sides.

Easier option: Reduce the opening or add cushioning beneath the side.

08 · 4 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.

09 · 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.

10 · 4 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.

11 · 4 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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