Your First 12-Minute Sequence
A sustainable beginner sequence can be short: arrive, mobilize, stand, fold, step, recover, and finish with stillness.
Repeat the same sequence for a week before changing it. Repetition teaches the body confidence and makes daily practice easier to start.
Learning Checklist
-
Begin with one minute of still standing
Notice feet, breath, and posture before moving.
-
Use three simple rounds
Repeat a small set instead of collecting many poses.
-
Finish with two quiet minutes
Let the practice settle before returning to the day.