Range · Step 8 of 21
7 minKatamudra one — RANGE
The Seven — Range of motion
The Seven Katamudras are sequential upper-body movements, one minute each. The first quality is RANGE: what your shoulders, spine and arms can actually access today.
The practice
Katamudras one through three, one minute each, unhurried.
All 21 Steps
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 20
Full Sequence, no notes
Integrate — Full Sequence · 12 min
STEP 21
Day one of the Streak
Recover — Breath, then begin · 10 min