EIGHT WEEKS
ONE SEQUENCE
The Practice
Develop a personal yoga practice
you don’t have to think your way through.
Know exactly what to do when you need to get grounded.
You know you want more yoga in your life…
More often than you can get yourself to a class.
More easily than finding the right video, clearing an hour, or arranging the rest of the day around it.
Sometimes you have ten or fifteen minutes before the day gets moving. At the end of the afternoon. In the space between one thing and the next.
And you know that moving and breathing would feel so good.
But practicing on your own can feel like an excellent idea right up until you roll out the mat.
Because suddenly, instead of doing yoga, you’re making decisions about yoga..
Okay. Now what do I do?
What should I start with?
What comes next?
How long do I stay?
And some days, that’s enough to keep the mat rolled up.
Not because you don’t want to tune in and feel better.
Because starting on your own can require a surprising amount of thinking before you ever get to the part that helps.
One reason guided yoga feels so good is that someone else is holding that part for you.
You can simply follow.
But if you want to practice on your own, at some point you need to know how to begin without someone telling you.
Not a longer list of poses.
Not more sequences to remember or think through.
A way in that your body already knows.
That is what we’ll build in The Practice.
One sequence. Eight weeks.
We’ll return to the same simple, grounding movement sequence each week.
We learn it. We stay with it.
And we make it your own.
This sequence evolved within my own practice as a reliable way in. I could begin here, let the movement bring me into my body and breath, and listen from there.
For years, I would tell students some version of the same thing: just get on your mat and listen to your body.
And I began to realize there was a pretty big gap in those instructions.
Listen to my body… and then do what?
What movement? How do I know what I need?
What I know now is that listening felt easy because I already knew how to begin.
The Practice is built around one simple idea:
you don’t need to know the whole practice before you start. You need enough structure to get you into it.
The movements become familiar. Your body begins to know the way. And all that attention that was busy figuring out what comes next becomes available for something much more interesting.
And that’s when what you notice can begin to shape what you do…
Maybe you stay somewhere longer. Repeat a movement. Make something smaller or bigger. Change the pace. Follow the breath somewhere you hadn’t planned to go. Add in a twist because you notice your body wishes there was one next.
Sometimes the sequence is the whole practice. And sometimes it’s simply the way in.
The aim isn’t to memorize my sequence.
It’s to have a way into body and breath — and from there, discover what your practice wants to be today.
Your body will know the way.
At first, I’ll demonstrate and guide you through the full sequence.
As the weeks progress and the movements settle in, the guidance will gradually become more spacious.
We’ll begin including periods of open practice, where you move through what your body has learned without being talked through every step.
I’ll still be there to hold the structure, answer questions, and help refine what you are noticing.
But little by little, there will be less to remember.
More room to feel.
You have somewhere to begin.
And from there, you can listen.
We’ll go deeper, not wider… one layer at a time
There is a lot available inside a simple yoga sequence.
But trying to learn movement, follow the breath, track sensation, refine alignment, and notice subtler shifts all at once can be a lot.
So we won’t do all of that at once.
Week One — Learning the movement
We’ll begin with the basic pathway of the sequence: where the body goes and how one movement connects to the next.
Week Two — Refining the movement
We’ll work more closely with positioning through the joints, where engagement is needed, and how the body moves from one shape to the next.
Week Three — Adding the breath
Once the movement is becoming familiar, we’ll begin connecting it with the breath.
Week Four — Letting the breath lead
We’ll move beyond matching breath to movement and begin noticing how breath can influence the pace, rhythm, and quality of the practice.
Week Five — Meeting the ground
We’ll bring more attention to the points of contact between the body and the floor, exploring the support and grounding available there.
Week Six — Turning attention inward
With less attention needed to follow the sequence, we’ll begin working with internal drishti and staying in contact with what is happening inside the body while moving.
Week Seven — Engagement and release
We’ll explore the changing qualities inside the sequence: where the body needs to engage, where it can let go, and how it organizes itself before bearing weight.
Week Eight — Bringing it all together
Movement, breath, contact, attention, and energy begin to come together as one integrated experience.
Bonus Session — Making it yours
Once the sequence is familiar, we’ll explore how to work with it rather than simply repeat it.
We’ll look at ways to shorten or expand the practice, linger where your body wants more time, leave something out, repeat what is useful, change the pace, and let what you’re noticing influence where the practice goes.
FAQs
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We’ll meet live on Zoom. Set up your device somewhere you have enough room to move (at least a yoga mat’s worth of space) and practice along with me in real time.
We’ll begin by noticing what’s happening in your body that day, introduce the layer we’re working with that week, and move into the practice. We’ll leave time at the end for questions and anything you noticed. Each session is 55 minutes.
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It’s a simple, very grounding sequence that moves between standing and the floor, with prostration-based movement at its center. It’s not a long or complicated sequence, which is part of the point.
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Returning to the same sequence isn’t something I invented. There are yoga traditions built around practicing the same series of postures again and again. We’re borrowing the usefulness of that consistency without the rigidity that can sometimes come with it.
And yes, you might get bored. That might be where it gets interesting.
Once the novelty wears off, different things become noticeable. We keep the structure consistent long enough that you have the freedom to start changing it.
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No required homework. The live sessions stand on their own. But you may find yourself wanting to return to the sequence between sessions—and even a few minutes gives your body another chance to learn the way.
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Every session will be recorded and available within 24 hours, with six months of access. Because each week adds another layer to the practice, when possible I recommend watching a missed session before we meet again.
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Yes. The sequence itself is relatively simple, and there will be options for working with it at different levels of intensity.
The aim isn’t to progress toward increasingly complicated poses. We’re staying with a simple sequence deliberately, while exploring how the same movements can require more or less strength, effort, or support depending on your body and what you need that day.
The sequence moves between standing and the floor, and Child’s Pose (or a comfortable variation) needs to be accessible to you.
If you’re not sure whether the sequence will work for your body, reach out before registering.
More than a sequence.
By the end, you’ll know this sequence well. But that’s not really the point.
You’ll know how to begin. How to listen once you’re there. And how to let what you notice shape what happens next.
Use the whole sequence. Use ten minutes of it. Bring what you’ve learned into another practice entirely.
The sequence is where we learn.
A personal practice is what you leave with.
More yoga in your life.
When you want it.
For the time you have.
In the way you need it.
Roll out your mat.
Let your body remember.
Begin.
