DAY 1 Sukhasana + Forward Fold (Seated Forward Fold)

Start in Sukhasana
Sit comfortably with your legs crossed. Ground your sitting bones. Rest your hands on your thighs or in your lap. Take one or two steady breaths to settle.
Inhale 
On an inhale, grow tall through the spine. 
Exhale 
As you exhale, fold forward from the hips. 
Hands and support
Place your hands on the floor, forearms down, or on blocks in front of you - wherever the body allows without strain.
Soften and stay
Once you’ve reached your edge, allow the head and neck to release. 
Come back up
Press lightly into the hands, engage the core, and roll the spine up gradually to return to Sukhasana.

IMPORTANT

​Nose breathing only.
Inhale through the nose; exhale through the nose.

PRACTICAL NOTES

​This is a nervous-system pose, not a stretch.
If it feels intense, back off and add support.
Rest the forehead on a cushion, block, or book.

GLOSSARY

​Sit comfortably with your legs crossed - Usiądź wygodnie w siadzie skrzyżnym
Grow tall through the spine - Wydłuż kręgosłup; wyciągnij się w górę przez kręgosłup
Fold forward - Pochyl się do przodu
Without strain - Bez napięcia; bez wysiłku
Roll the spine up - Roluj kręgosłup w górę; wracaj kręg po kręgu