Begin with slow nasal breathing or a simple count like inhale for four, exhale for six. This centers attention and sets a steady rhythm for movement.

Clear clutter, soften lighting, and choose calming music. A designated corner signals to your body and mind that it is time to practice.

Use dynamic stretches to prepare joints, then hold foundational poses for a few slow breaths to awaken stability and balance.

Let feet, hands, and breath set the foundation. Small adjustments create big changes in ease, safety, and strength.

Use a brief inHarmony session to settle before you move or to deepen relaxation after your flow. Guided tracks in the app can support breath pacing and present-moment focus.

Stable centers allow soft edges. Engage gently through transitions, then release effort where you do not need it.

Let breath lead. Move on the inhale to expand, settle on the exhale to ground. Intentional pacing protects joints and keeps the mind present.

Notice micro-movements. Track sensation, temperature, weight, and breath. Presence is the practice.

Rest is integration. A calm soundscape and a few minutes of stillness help your nervous system absorb the work.