Week 01–02
01
Settling in
Standing alignment, simple seated work, learning to hold a pose without rushing.
The practice
Twelve weeks. Eighty-four mornings.
The Foundation path is the first 12-week arc: standing poses, seated work, twists, forward extensions, and rest — patiently, one day at a time.
The arc
Week 03–04
02
Building the legs
Warriors, side angle, half moon. The legs become the ground from which everything rises.
Week 05–06
03
Forward extensions
Lengthening the back of the body. Sitting bones rooted, spine long, breath patient.
Week 07–08
04
Twists, opening the chest
The spiral of the spine. Cobra, upward dog, gentle preparation for backbends.
Week 09–10
05
Opening the front
Bow, camel, locust. Held briefly. Always returned to a long forward extension.
Week 11–12
06
Inversions, integration
Shoulderstand, plough, the first held inversions. The arc closes; the practice can repeat.
One day
How a session moves.
A day in the Foundation path follows a quiet rhythm — open the body, hold a few essential shapes, lengthen, then rest. This is week 4, day 25.
1
Open
2
Standing
3
Hold
4
Lengthen
5
Rest
You move at your own pace. Tap to advance. Pause and the pose holds. Close the app and tomorrow it remembers exactly where you stopped.
Beyond
The complete syllabus sits on the horizon.
Foundation covers weeks 1–12. The complete 28-week syllabus is visible in the app as a roadmap, so you always know where you're going. We're adding it as a playable path next.
28
Total weeks · roadmap