Range · Step 12 of 21
The Five under load
Pillars — Second pass
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Return to the ground layer with the week's upper-body work already in your system. The same five minutes will not feel the same.
The practice
The Five, then two minutes of stillness afterward.
All 21 Steps
STEP 1
Surrender, on the ground
Pillar — Surrender
STEP 2
Confidence, before certainty
Pillar — Confidence
STEP 3
Stability, widening the window
Pillar — Stability
STEP 4
Vulnerability, feeling the signal
Pillar — Vulnerability
STEP 5
Fearlessness, meeting it late
Pillar — Fearlessness
STEP 6
The Five, in order
Integrate — Full Sequence
STEP 7
Breath, and nothing else
Recover — Breath
STEP 8
Katamudra one — RANGE
The Seven — Range of motion
STEP 9
Katamudra two — CONTROL
The Seven — Proprioception
STEP 10
Katamudra three — CAPACITY
The Seven — Endurance
STEP 11
Katamudra four — VARIETY
The Seven — Speeds and combinations
STEP 12
The Five under load
Pillars — Second pass
STEP 13
Twelve minutes, unbroken
Integrate — Full Sequence
STEP 14
Breath, deeper
Recover — Breath
STEP 15
The weakest Pillar, first
Your Zen Score result
STEP 16
Under interruption
Stability — Applied
STEP 17
Before the day decides
Surrender — Applied
STEP 18
Naming what you feel
Vulnerability — Applied
STEP 19
The hard minute
Fearlessness — Applied
STEP 20
Full Sequence, no notes
Integrate — Full Sequence
STEP 21
Day one of the Streak
Recover — Breath, then begin