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Participants are guided to further engage their bodies by bending their knees and hovering, followed by drawing their hips back up. This movement is strategically designed to warm up the feet and toes, lubricate the knees, and stretch the spine—key elements for preparing the body for the day ahead.
Plank and Child’s Pose: Building Strength
Next, the routine incorporates core-strengthening elements with transitions into a plank position. By stepping back into plank and dropping the knees down into a child’s pose, participants experience a balance of strength and stretch.
This combination is repeated, promoting fluidity and awareness in movement. The instructor encourages listening to one’s body—if the sequence feels overwhelming, dropping to the knees is perfectly acceptable.