Full Sequence, no notes

STEP 1

Surrender, on the ground

Pillar — Surrender · 5 min

STEP 2

Confidence, before certainty

Pillar — Confidence · 5 min

STEP 3

Stability, widening the window

Pillar — Stability · 5 min

STEP 4

Vulnerability, feeling the signal

Pillar — Vulnerability · 5 min

STEP 5

Fearlessness, meeting it late

Pillar — Fearlessness · 5 min

STEP 6

The Five, in order

Integrate — Full Sequence · 5 min

STEP 7

Breath, and nothing else

Recover — Breath · 6 min

STEP 8

Katamudra one — RANGE

The Seven — Range of motion · 7 min

STEP 9

Katamudra two — CONTROL

The Seven — Proprioception · 7 min

STEP 10

Katamudra three — CAPACITY

The Seven — Endurance · 7 min

STEP 11

Katamudra four — VARIETY

The Seven — Speeds and combinations · 7 min

STEP 12

The Five under load

Pillars — Second pass · 10 min

STEP 13

Twelve minutes, unbroken

Integrate — Full Sequence · 12 min

STEP 14

Breath, deeper

Recover — Breath · 8 min

STEP 15

The weakest Pillar, first

Your Zen Score result · 12 min

STEP 16

Under interruption

Stability — Applied · 12 min

STEP 17

Before the day decides

Surrender — Applied · 12 min

STEP 18

Naming what you feel

Vulnerability — Applied · 12 min

STEP 19

The hard minute

Fearlessness — Applied · 13 min

STEP 21

Day one of the Streak

Recover — Breath, then begin · 10 min