Preparation and Joint Work

The practice begins with a short period of stillness in Savasana, allowing the body to settle and attention to gather. This is not just rest - it sets the conditions for how the rest of the practice unfolds.

We then move into an opening sequence - what is often referred to as “joint loosening” - based on the Pawanmuktasana (anti-rheumatic) series. The focus here is simple: to restore movement across the joints and establish coordination with the breath. Ankles, knees, hips, and shoulders are taken through controlled, repetitive actions that reduce stiffness and begin to organise how the body moves.

The movements are deliberately uncomplicated. Their purpose is not intensity, but clarity - improving joint mobility, supporting circulation, and preparing the system for load. As the breath becomes steady, unnecessary tension begins to reduce, and the body becomes easier to work with.

Gentle twisting and side-bending are included to allow movement through the spine while maintaining this organised, low-effort state. These actions also influence how the trunk and breath interact, supporting both mobility and internal regulation.

As the body becomes easier to move, it is ready for the next phase, where load is introduced in a more organised way - explored further in Load and Organisation.

This early work is also part of how we prepare the body for the full session in our Spine & Hip practice.

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