Foundation · Floor · about 25 minutes

Whole-body foundations

Bring familiar floor preparations together in an unhurried practice.

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 25 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 · 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 · 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.

05 · 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.

06 · 3 minute block

Hands-and-knees rock back →

Use a padded mat with hands beneath shoulders and knees beneath hips, adjusted for comfort.

Send the pelvis a short distance towards the heels.
Keep the spine at a comfortable length without forcing the hips to the heels.
Return over the knees without dropping between the shoulders.

Breath: Exhale to rock back; inhale to return.

Short set: 4–6 slow repetitions.

Easier option: Use forearms on a stable raised support, or choose seated practice.

07 · 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.

08 · 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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