Quick Hit · 7 min
A short standing sequence to warm the joints, wake the nervous system, and set your breath before you go.
Why this session
Cold, tight tissue is more injury-prone. Six minutes of dynamic movement primes the spine, hips, and shoulders — and centers your focus.
Standing tall. Inhale 4, hold 4, exhale 4, hold 4. Repeat.
beginner cueUse a 3-count if 4 feels forced.
Reach both arms overhead. Clasp the right wrist and bend to the left.
beginner cueHands can stay on the hips.
Bend to the right.
beginner cueSame as before.
Hands on thighs, soft knees. Inhale open the chest, exhale round the back.
beginner cueSmall movement, focus on the breath.
Right foot forward into a lunge. Left hand down, right elbow toward right instep. Rotate right hand up to the sky.
beginner cueKeep the back knee down.
Left foot forward.
beginner cueSame as before.
Feet wider than hips, toes slightly out. Sink into a deep squat. Elbows can press knees wide.
beginner cueHeels on a rolled towel. Hold a doorframe for support.
Stand tall, eyes soft. Three long inhales through the nose, three slow exhales through the mouth.
beginner cueJust count the breaths.