Four deep stretches of your choosing, held for two minutes apiece, with 30 seconds to move between them. A one-minute warmup leads in, a two-minute cooldown winds it out, and the whole session comes to 12:30. The timer brings the structure; you bring the poses.
Choosing your own four shapes is the feature, not a gap — point the format at whatever feels tightest this week and the structure stays put while the content changes. Decide the lineup before pressing start so the changeovers stay calm. More rounds, longer holds, or a quicker transition are all a small edit away in the editor.
A short flow to take the body from sleep to ready: spine, hips, shoulders, then a long final fold. Asymmetric on purpose — each pose is held as long as it deserves, not on a fixed clock.
A six-minute fix for shoulders, hips, and neck after too long at a screen. Stand up, push the chair back, and take it slow — the goal is breath and undoing, not a workout.
Eight rounds of 0:30 dynamic mobility with 0:15 between to switch sides or poses. Keep it light and continuous — leg swings, arm circles, hip openers — and let the body decide what it needs.
Four hip-mobility stretches rotated for two rounds at 1:00 work, 0:20 release. Lizard, pigeon, frog, and butterfly — covers internal and external rotation across the round.
Three deep hip stretches, three rounds each, finished one stretch at a time before moving to the next. Group format means progressive depth — each round, settle a little lower than the last.
A progressive hamstring session — holds get longer as the body opens up. Asymmetric on purpose: the standing fold is short, the closing pancake is long. Stay with the breath, especially at the bottom.
Four shoulder stretches rotated for three rounds at 0:45 work, 0:15 release. Pec opener, cross-body, thread-the-needle, and overhead reach — opens both anterior and posterior chains.
Three thoracic mobility drills, three rounds each, finished one drill at a time before moving on. Group format lets each pattern accumulate range — open-book, cat-cow, and child-pose-with-reach.
A focused flow for the spine — flexion, extension, rotation. Asymmetric on purpose: twists held short and even side-to-side, child's pose long at the end to settle everything down.
Long, passive holds for the hips and legs — yin-style, two minutes apiece. Settle into the shape, breathe slowly, and don't chase depth; the time does the work, not effort.
A short, supported flow to drop the nervous system before sleep. Asymmetric on purpose — the legs-up-the-wall close is the longest pose, intentionally. Dim the lights and breathe out longer than you breathe in.