IN THIS SESSION

Arrival & Awareness

Theme: Grounding, Presence, and Breath


Focus: Nervous system regulation, gentle mobility, showing up


Key Poses: Seated Cat/Cow, Shoulder Rolls, Neck Rolls, Seated Forward Fold, Easy Seated Twist


Breathwork: Deep Belly Breathing


Mudra: Anjali Mudra (Prayer Hands)

Journal Prompts:

  • What brought you here?

  • What does it feel like when I take time to make space in my body?

  • How does your body feel right now?

Anatomy Focus for the Week:

Breath, Diaphragm & Spine

The focus of Week 1 is reconnecting to the breath and beginning to understand the role the diaphragm plays in calming the nervous system. When we breathe deeply into the belly, we stimulate the vagus nerve and activate the parasympathetic response, which helps the body feel safe and supported. This breath awareness is foundational for the rest of the practice, and many participants may realize how often they hold or shorten their breath unconsciously.

Key poses like Seated Cat/Cow and Supine Twist gently mobilize the spine, allowing participants to explore flexion and extension without strain. These small movements encourage circulation in the spinal column and begin to awaken core stabilizers. Seated Forward Fold and Legs Up the Wall offer gentle decompression and grounding, supporting spinal alignment and ease.

Butterfly Pose and Seated Side Stretches also open up the inner thighs and lateral body, beginning to stretch often-neglected connective tissues around the lower spine and hips. In Week 1, this combination of supported, accessible poses helps create awareness of the back-body and centerline, which will be foundational as the program progresses.