10-minute beginner mobility
A supported beginner sequence for gentle upright mobility, spinal movement, and a steady rest point.
- Time
- 10 min
- Intensity
- Low
- Props
- stable chair, wall optional, counter optional
Practice path
- 01Set up nearby support
- 02Seated breathing postureReview setup
- 03Come to steady standing
- 04Mountain at wallReview setup
- 05Supported standing side bendReview setup
- 06Return to the chair
- 07Chair cat-cowReview setup
- 08Chair-supported forward foldReview setup
- 09Seated rest