Forearm Plank, Side Plank Left, and Side Plank Right, taken one shape at a time: four 40-second holds of each with 20-second rests, and a 45-second pose change between blocks. With a minute of warmup and a minute of cooldown the session comes to 14:30.
Grouping the rounds means the work accumulates within a single shape — by the fourth forearm plank, 40 seconds feels very different than it did in the first. Each side plank gets a full block of its own, so left and right are loaded evenly. Holds collapsing early? Open the preset in the editor and bring them down to 30 seconds until four clean rounds is routine.
Six rounds of 1:00 Sun Salutation A with 0:15 to settle between. One round is one full salutation taken at a steady, breath-led pace — find the rhythm and let each round flow a little smoother than the last.
A short, varied flow to take the body from sleep to ready. Asymmetric on purpose — each shape is held as long as it deserves, and the closing salutation is the longest piece.
Four prep drills rotated for two rounds at 0:40 work, 0:15 release. Neck, shoulders, spine, and hips — the four areas that need to be awake before any flow.
Four standing shapes rotated for three rounds at 0:45 work, 0:20 transition. Warrior 1, warrior 2, side angle, and triangle — moves through the entire standing vocabulary every round.
Four warrior variations, three rounds each, finished one shape at a time before moving on. Group format means progressive depth — each round, sink a little lower than the last.
Five rounds of 2:00 free vinyasa flow with 0:30 in down dog between. Build heat — chaturanga, up dog, down dog, lunge, repeat. Pick the cadence and stay with the breath.
Four standing balances rotated for two rounds at 0:45 a side, 0:15 reset. Pick a focal point on the wall, breathe slow, and accept the wobble — finding the balance is the practice.
Eight rounds of 0:30 boat pose with 0:30 rest. Lift the chest, point the toes, and keep breathing — the rest matters as much as the hold.
Closing sequence after a flow: long pigeons each side, supine twists, happy baby, and a four-minute savasana to finish. Asymmetric on purpose — savasana is by far the longest hold, as it should be.
Long, passive holds for the hips and inner thighs. Asymmetric on purpose — the closing reclined butterfly runs three minutes, the rest before it the shortest. Settle into each shape, breathe slow, and let the time do the work.