HOW DO I START ?

5 PILLARS OF STABILITY

The 5 Pillars – Standard Version

The 5 Pillars – Beginner Modifications

‘The 5 Pillars’ of stability are the ‘5’ in Zen57 and thus the foundation for many of the ground-based moves that we practice. They are meant to be done daily, in order, for a minimum of 1 minute in each position – a total of 5 minutes.

They are designed to awaken the nervous system properly (first thing in the morning!) and get the body moving in all 3 planes of motion: frontal, sagittal, and transverse.

You will often see True Zenners practicing these moves for longer durations, and with increased levels of difficulty, multiple times per day. But to get started, all you need is 5 minutes.

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Downward dog
Pillar 1
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Upward dog
Pillar 2
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Push-up Plank
Pillar 3
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Twisted Flag Pose (Each-side)
Pillar 4
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Frog Stance / Eventually to Tripod Headstand
Pillar 5

MODIFIED VERSION

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Downward dog
Pillar 1
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Upward dog
Pillar 2
0
Push-up Plank
Pillar 3
0
Twisted Flag Pose (Each-side)
Pillar 4
0
Frog Stance / Eventually to Tripod Headstand
Pillar 5