Traditional practice4 minutes
Spinal Flexes
Seated, spine tips forward on the inhale, rounds back on the exhale. Wake the low back kindly.
Movement
Movement
Small, patient movement, never a workout. The point is to feel the body from the inside, not to achieve anything with it.
- Founder reflection3 minutes
Gentle Sway
Stand or sit, and let the body rock side to side at its own pace. No shape to reach.
- Traditional practice3 minutes
Sufi Grind
Slow circles from the hips, chest soft, breath easy. Both directions.
- Evidence informed2 minutes
Wall Support Squat
Back against a wall, feet a foot forward, slide down as far as feels stable. Small doses.