The sequence
- Easy Seat · 90 seconds. Sit on a folded blanket if your knees complain. Let the hands rest and notice the breath, without changing it yet.
- Cat Pose · 45 seconds. Hands under shoulders, knees under hips. Round the back as you breathe out. Move slowly enough to feel the shoulder blades.
- Cow Pose · 45 seconds. Tip the pelvis and let the chest open. Keep the neck long. This is a small move.
- Child’s Pose · 60 seconds. Sink the hips toward the heels. Knees can be wide. Arms rest forward or alongside you.
- Mountain Pose · 60 seconds. Stand and feel both feet. Soften the knees. Stack the ribs over the hips.
- Standing Forward Fold · 60 seconds. Bend the knees a lot. Let the head hang. Hold the elbows if the floor feels far away.
- Halfway Lift · 45 seconds. Hands on shins or blocks. Long spine, soft knees. Look a little ahead, not up at the ceiling.
- Mountain Pose · 45 seconds. Rise slowly. If the head spins, pause with your hands on your thighs before you stand tall.
- Child’s Pose · 60 seconds. Come back to the floor. This is the transition, not a leftover.
- Corpse Pose · 210 seconds. Lie down. Let the feet fall open. Stay for the whole time, even if you want to skip the rest.
If you are pregnant, injured, or dealing with back pain, consult a doctor before you follow this page. Stop for sharp pain, numbness, dizziness, or chest pain. This is movement education, not a diagnosis or a treatment. Read the medical disclaimer.
Day 1 · Arrive is a 12-minute practice written from the pose pages on this site. A first practice on the floor and on your feet. You learn Mountain, a soft fold, Cat and Cow, and a real rest. The player above is a timer and a list of cues. It is not a video class, and it is not next to an advertisement. Use the written sequence under the player if you would rather read than watch a clock.
The opening cues include: Sit on a folded blanket if your knees complain. Let the hands rest and notice the breath, without changing it yet; Hands under shoulders, knees under hips. Round the back as you breathe out. Move slowly enough to feel the shoulder blades; Tip the pelvis and let the chest open. Keep the neck long. This is a small move. Follow the seconds as a suggestion. If a pose says to stay and your knee or your breath disagrees, come out early. Pausing the timer is part of using it correctly. You do not earn the practice by finishing a number.
Nothing in this routine is offered as a treatment. A short practice may help an ordinary stiff day, a loud afternoon, or the few minutes before sleep, depending on which routine you opened. It does not cure back pain, insomnia, anxiety, or an injury. If you are pregnant, hurt, or unsure whether a shape is appropriate, consult a doctor first. Stop for sharp pain, numbness, chest pain, or dizziness.
Read the pose page linked from any line you have not tried. The safety note there is more specific than this overview. Then come back and do the shorter version if the full 12 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
Day 1 · Arrive stays inside this site’s pose library. The minutes on the page are a ceiling, not a target you have to hit. Come out of a shape early, use the modification on the pose page, and leave the last cue for another day if you want. The practice counts when it is calm enough to repeat, including a practice you cut in half.