Sample Routine

This is different each time. And different with each person. Plan to spend 50 to 90 minutes: less wastes our time, longer goes past our focus.

We start with what hurts. Then feel what needs.

  • Shoulder and back relief:
    • Kneel
    • Squat heels up
    • Back on the mat
    • Shoulders on the mat
  • Feet
  • Leg raises and rotations for hip muscles
  • Kneel Windmills for posterior chain
  • Arch Lift
  • Stand with your hands on the seat of chair for your shoulders, back, butt, and thighs
  • Arms Back for your shoulders
  • Constant Bear
  • Step Back for the front of your hips
big thick mat