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Long-term directions

Directions

Enter a structured world that can keep unfolding over time.

Morning start

For after waking, morning state, gentle activation, breath, and rhythm suggestions.

Directions

Recommended content

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Morning start

All-Fours Hip Circles

An all-fours hip-circle movement for gently moving the outer hip, inner hip, and pelvis.

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Morning start

Cat-Cow Spinal Wave

An all-fours spine mobility movement for sensing the upper back, shoulder blades, and back line through slow waves.

Morning start

Gentle Arm Circles

A gentle standing arm-circle movement that helps you feel more space through the shoulders, arms, and upper back.

Morning start

Gentle Elbow Circles

A gentle hands-on-shoulders elbow-circle movement that helps mobilize the shoulders, elbows, and upper back.

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Morning start

Kneeling Hip Flexor Stretch

A kneeling split-stance stretch for sensing the front of the back hip and thigh.

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Morning start

Palm-Forward Wrist Flexor Stretch

A gentle palm-side wrist stretch for sensing the palm, inner wrist, and palm-side forearm.

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Morning start

Prone Y-T Raise Without Weight

A no-weight prone shoulder and upper-back activation movement for sensing the shoulder blades, posterior shoulders, and upper back in a small range.

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Morning start

Side-Lying Quad Stretch

A side-lying foot-hold stretch for sensing the front thigh and front of the hip in a supported position.

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Morning start

Wall Calf Stretch with Forearm Support

A gentle wall-supported calf stretch using the forearms that helps you feel length through the back of the calf and Achilles area.

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Morning start

Wall Calf Stretch with Hands

A wall-supported calf stretch with the hands on the wall that helps you feel length through the back of the calf and heel direction.