A full-body practice built around forearm-based weight bearing, strap-assisted "grip" work, and quiet hands. Designed for a practitioner whose thumb cannot tolerate pressure or gripping.
Sit cross-legged with hips elevated on a bolster or folded blanket. Hands rest palms-up on the thighs, fingers naturally curled. Settle the breath. Three rounds of slow inhale through the nose, soft sigh out through the mouth — then close the mouth and let the breath become quiet.
Use the right hand. Close the right nostril with the ring finger pad, inhale left. Switch and exhale right. Continue 8–12 rounds, even breath in and out.
From a forearm plank stance — forearms parallel, elbows under shoulders — drop to knees so you're in a forearm tabletop. Inhale, drop the belly, lift the chest and tailbone (cow). Exhale, round high through the upper back (cat). Move with the breath.
Legs extended, sit bones rooted. Loop a strap around the soles of both feet. Inhale long through the spine; exhale fold forward from the hips. Use the strap to draw the chest toward the thighs without rounding through the lumbar.
Right leg crosses over the left, foot flat outside the left thigh. Left leg can extend or fold. Inhale lengthen, exhale twist right. Left elbow rests outside the right thigh; right hand floats just behind the hip — fingertips brushing the floor, no weight bearing.
From forearm tabletop, slide the right forearm under the left, palm up. Right shoulder and temple settle to the floor. Left forearm extends overhead along the floor or props onto the bolster.
Feet hip-width, weight even. Crown lifts, shoulders soften back. Arms long beside the body, palms facing forward, fingers spread without effort.
Shift to the standing leg, foot of the other leg to the calf or inner thigh (never the knee). Arms reach overhead, biceps frame the ears. Fingers spread.
Wide stance, front foot turned out, back foot at 90. Front knee tracks over the second toe. Arms extend long parallel to the floor, palms down. Gaze over the front middle finger.
From Warrior II, straighten the front leg. Reach the front arm long, then hinge at the hip and bring the front hand to a block stacked on its tallest setting outside the front shin. Top arm reaches up.
Front knee over ankle, back leg long and strong. Arms reach overhead, framing the ears, ribs lifted away from the front hip crease.
Forearms parallel on the mat, elbows under shoulders, hands soft. Tuck the toes and lift the hips toward the ceiling. Heels reach toward the floor; head hangs.
Lie prone. Forearms on the floor, elbows directly under the shoulders, palms down or palms together. Press the forearms down (not the hands), draw the chest forward and up. Glutes soft, low back long.
From sphinx, tuck toes and lift the knees. Body in one long line — heels reach back, crown reaches forward, navel draws toward the spine.
Lie supine, knees bent, feet hip-width and parallel. Press through the heels, lift the hips. Arms stay long beside the body, palms-up or palms-down with soft fingers.
Supine. Loop a strap around the arch of the right foot, both ends in the right hand. Extend the leg toward the ceiling. Left leg long on the floor or knee bent. Repeat second variation: right leg opens out to the right side, strap stays in the right hand.
Hips a few inches from the wall, legs vertical, sacrum on the floor or on a low bolster. Arms rest in a wide T or relaxed by the sides, palms up.
Lie supine, legs splayed naturally, arms a few inches from the body, palms turned up. Eyes close. Soften the jaw, soften the brow, soften the hands. Stay until the breath disappears into the body.
"The hand that does not grip can still hold everything."
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