Lesson 1
Lets Get You Moving!
Today is about taking stock. Slowly scan your body from feet to head, noticing joints, muscles, and tension. No fixing, no judging—just learning how your body feels right now. Lets get you moving your year starts today!
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Lesson 2
One Step At A Time
Progress doesn’t come from big breakthroughs. It comes from small actions repeated. One step at a time builds momentum, confidence, and trust in your body. Repetition reduces friction, consistency becomes automatic, and improvement compounds. You don’t need intensity—just reliability.
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Lesson 3
Twists & Side Bends
Today adds rotation and side bending. Gentle twists mobilise the spine while crescent shapes lengthen the side body. Stay grounded through the feet while the upper body explores space. You're doing great!
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Lesson 4
Fold & Plank
We introduce forward folding and plank. Roll the spine down with control, lengthen the hamstrings, then step into a plank to build core strength, stability, and confidence on the floor. Flying through the week here.
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Lesson 5
Plank Stability
You’ll revisit the plank with options. Stay still or add shoulder taps to challenge balance and control. This practice is about steadiness and awareness, not speed, strain, or intensity. So close to the end of the week!
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Lesson 6
Downward Dog Flow
Link plank and downward dog. Stretch the back body, strengthen shoulders, and explore gentle cross-body coordination with optional hand-to-leg taps while maintaining steady breath. Day 6 baby, lets get it!
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Lesson 7
Full Sequence
Everything comes together. Flow through reaches, twists, folds, plank, and downward dog as one continuous sequence, building strength, mobility, coordination, and trust in your body. Day 7 and week 1 all done!
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Lesson 8
Breath As The Anchor
Move through the entire sequence with breath as your anchor. Let every inhale create lift, space, and expansion, and every exhale bring softness and control. If movement gets ahead of breath, slow down. The breath leads, the body follows.
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Lesson 9
Smooth Transitions
Today your focus is on the moments between shapes. Notice how you move through the spine, pass the hands through the heart, and step into plank. Smooth transitions build strength, coordination, and control.
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Lesson 10
Mindfulness & Body Scan
As you move through the full sequence today, keep part of your attention inward. Scan the body as you move—feet, legs, hips, spine, shoulders, jaw. Notice sensations, tension, and ease without changing anything. Let movement become a moving meditation.
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Lesson 11
Yoga, Sleep, Repeat
Repeating the same movement sequence isn’t boring—it’s how the brain learns. Repetition strengthens procedural memory, improves coordination, and reduces effort. As movements become familiar, attention frees up, allowing calmer, more efficient, and confident movement.
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Lesson 12
Sankalpa & Dedication
Today, move through the full sequence with a clear intention. Dedicate your practice to someone, something, or a quality you want to cultivate. Let that focus guide your breath, effort, and attention, giving deeper meaning to each movement.
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Lesson 13
Agency Through Repetition
Even with the same sequence, your body changes day to day. Today is about noticing those differences and responding intelligently. The sequence gives structure; your awareness brings choice. This is how movement becomes a skill, not a routine.
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Lesson 14
Integration & Completion
Identity doesn’t change through big moments, but through repetition. Each time you show up, the brain updates its model of who you are. Consistent movement builds self-trust, reduces friction, and turns effort into something automatic rather than negotiated.
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