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Explore notes from each lesson and print your practice journal. Full workouts are supplied separately after payment verification.
Choose a time and a clear space, follow the equipment instructions in your session, and leave room to pause. These summaries are based on the Arabic lesson transcripts. Follow the video for the full sequence, demonstrations and individual movement options.
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SESSION 01 · APPROX. 39 MIN
Breath, precision and controlled movement introduce the beginner series.
Standing warm-up · shoulder rolls · spinal articulation
Move slowly enough to notice the movement.
What helped me feel more in control?
SESSION 02 · APPROX. 41 MIN
Explore pelvic awareness before progressing into the Hundred.
Pelvic tilts · spinal articulation · Hundred
Notice how breathing and pelvic position work together.
When did my pelvis feel most stable?
SESSION 03 · APPROX. 41 MIN
Coordinate upper and lower body movement, then explore a tabletop progression on the mat.
Single-leg balance · hip circles · tabletop and chest-lift progression
Use a chair or table for support during standing balance when needed.
Which side needed more support?
SESSION 04 · APPROX. 42 MIN
Standing balance and lunges lead into focused work on the mat.
Standing balance · lunges · Hundred · pelvic curl
Pay attention to the difference between neutral and tilted pelvic positions.
Where did I notice my alignment changing?
SESSION 05 · APPROX. 48 MIN
Connect lateral breathing with shoulder mobility, standing balance and mat work.
Shoulder mobility · hip circles · seated pelvic tilts · Hundred progression
Follow Lama’s breathing cues as the movements develop.
Could I keep my breath steady?
SESSION 06 · APPROX. 47 MIN
Combine standing coordination and mobility before moving to pelvic curls on the mat.
Arm and heel coordination · roll-down · squats · side stretch · pelvic curl
Take time through the transitions between standing and mat work.
Which transition felt smoother today?
SESSION 07 · APPROX. 45 MIN
Introduce a soft ball or small cushion to bring a new focus to the session.
Standing warm-up · balance coordination · ball behind the knee
Have a soft ball or small cushion ready; use chair support when needed.
How did the prop change my awareness?
SESSION 08 · APPROX. 48 MIN
Continue with a soft ball or cushion, exploring alignment and balance before seated work.
Shoulder control · pelvic tilts · standing balance · seated ball squeeze
Keep a chair or table nearby for the standing balance options.
Which support helped me move with confidence?
SESSION 09 · APPROX. 38 MIN
Explore side-body movement and balance, then progress into seated rollbacks and rotation.
Side reach · pelvic awareness · balance · half rollbacks · arm opening and rotation
Notice how your breath supports controlled rotation.
Did I notice a difference between sides?
SESSION 10 · APPROX. 39 MIN
Revisit familiar patterns in the final session of the series.
Spinal articulation · balance coordination · chest lift · pelvic curl · roll-up · Hundred
Return to the breathing and control cues you have practised throughout the series.
What feels different from my first session?
