Illustrative practice preview · Calm
A proper wind-down
A quiet sequence of seated and reclined shapes. Less getting up and down, more time to settle at the end of the day.
- Time
- 12 minutes
- Level
- Easy
- Position
- Seated + floor
- Equipment
- A mat; optional folded blanket
This example and its artwork are awaiting instructor review. It is not a playable or approved guided session. The times below include movement, pauses, transitions and both sides where relevant.
From arriving to resting
Inside the 12 minutes
A slow pace and a supported finish. This example shows how calm-focused blocks can be arranged; it does not promise a sleep or medical outcome.
- 012 min
Arrive
Easy seat, with optional blanket support.
- 023 min
Make a little space
Seated side bend, with both sides and pauses.
- 033 min
Move to the mat
Single knee to chest on both sides, including transition time.
- 044 min
Stay and rest
Constructive rest, with time to leave the position comfortably.
The poses in this example
These drawings show base pose families, rather than every support option or left and right side.