Daily Three-Session Program

Today's Three Daily Sessions

Wednesday, October 28 · WED

PACKA01 · Movement is Medicinal™

Core & Balance

10 minutes | 10 movements

Total Body Movement System™ — Package A01 Original/Traditional. 10-minute sessions, three daily. Movement is Medicinal™.

Now

2:46:11 PM

Wed, Oct 28

Three daily sessions

10 minutes each · morning, midday, evening

Morning · Core & Balance

10 minutes | 10 movements

Full session
Completion0%
1.

MARCHING STAND

10 reps per side

Coaching cue: Keep the standing leg strong.

Purpose: Improves balance and core control.

How to do it:

  1. Nostril breathing always.
  2. Stand tall.
  3. Lift one knee to hip height.
  4. Hold for a moment.
  5. Lower slowly.
  6. Alternate sides.
  7. Perform 10 reps per side.
2.

TIGHT CORE HOLD

3 x 10s

Coaching cue: Brace the belly as if bracing for a cough.

Purpose: Strengthens the deep core.

How to do it:

  1. Nostril breathing always.
  2. Stand or sit tall.
  3. Draw the belly gently inward.
  4. Hold the brace while breathing.
  5. Keep the shoulders relaxed.
  6. Hold for 10 seconds.
  7. Rest and repeat 3 times.
3.

STANDING KNEE-TO-ELBOW

10 reps per side

Coaching cue: Rotate from the trunk.

Purpose: Strengthens the core and coordination.

How to do it:

  1. Nostril breathing always.
  2. Stand tall.
  3. Lift one knee and bring the opposite elbow across.
  4. Return to standing.
  5. Alternate sides.
  6. Move with control.
  7. Perform 10 reps per side.
4.

SIDE PLANK (KNEE-SUPPORTED)

15–20s per side

Coaching cue: Keep the body in a line.

Purpose: Strengthens the side core.

How to do it:

  1. Nostril breathing always.
  2. Lie on one side with knees bent.
  3. Lift the hips off the floor.
  4. Support on the forearm.
  5. Hold steady.
  6. Breathe normally.
  7. Hold 15–20 seconds per side.
5.

SINGLE-LEG STAND

15–20s per side

Coaching cue: Keep a soft bend in the standing knee.

Purpose: Improves balance and ankle stability.

How to do it:

  1. Nostril breathing always.
  2. Stand tall.
  3. Lift one foot off the floor.
  4. Hold the balance.
  5. Lower and switch sides.
  6. Use support if needed.
  7. Hold 15–20 seconds per side.
6.

SEATED KNEE RAISE

10 reps per side

Coaching cue: Sit tall; do not round the back.

Purpose: Strengthens the hip flexors and core.

How to do it:

  1. Nostril breathing always.
  2. Sit tall on a chair.
  3. Lift one knee toward the chest.
  4. Lower slowly.
  5. Alternate sides.
  6. Breathe steadily.
  7. Perform 10 reps per side.
7.

STANDING OBLIQUE REACH

8 reps per side

Coaching cue: Reach long; do not twist.

Purpose: Stretches and engages the side core.

How to do it:

  1. Nostril breathing always.
  2. Stand tall.
  3. Reach one arm overhead and lean to the side.
  4. Keep the hips square.
  5. Return to center.
  6. Alternate sides.
  7. Perform 8 reps per side.
8.

SUPINE TOE TOUCH

10 reps

Coaching cue: Keep the lower back down.

Purpose: Strengthens the lower core.

How to do it:

  1. Nostril breathing always.
  2. Lie on the back with legs up.
  3. Reach the hands toward the toes.
  4. Lower the head and shoulders slowly.
  5. Repeat with control.
  6. Breathe steadily.
  7. Perform 10 repetitions.
9.

HEEL-TO-TOE STAND

15s per side

Coaching cue: Look straight ahead for balance.

Purpose: Improves balance and proprioception.

How to do it:

  1. Nostril breathing always.
  2. Stand tall.
  3. Place one foot directly in front of the other.
  4. Hold the position.
  5. Keep the spine tall.
  6. Switch sides.
  7. Hold 15 seconds per side.
10.

RELAXED BREATHING

6 breaths

Coaching cue: Breathe into the belly.

Purpose: Resets the core and nervous system.

How to do it:

  1. Nasal breathing always.
  2. Lie or sit comfortably.
  3. Place hands on the belly.
  4. Inhale slowly, feeling the belly rise.
  5. Exhale fully.
  6. Continue for 6 breaths.
  7. Rest.

Midday · Core Connection & Breath

10 minutes | 10 movements

Full session
Completion0%
1.

TALL SEATED BREATH

5 breaths

Coaching cue: Sit on the front of the sit bones.

Purpose: Re-establishes core connection.

How to do it:

  1. Nasal breathing always.
  2. Sit tall on a chair.
  3. Feet flat, hip-width apart.
  4. Lengthen the spine.
  5. Draw the belly gently in.
  6. Breathe slowly.
  7. Hold for 5 breaths.
2.

SEATED MARCH

10 reps per side

Coaching cue: Keep the spine tall and still.

Purpose: Re-activates the deep core.

How to do it:

  1. Nostril breathing always.
  2. Sit tall.
  3. Lift one knee toward the chest.
  4. Lower slowly.
  5. Alternate sides.
  6. Keep the back tall.
  7. Perform 10 reps per side.
3.

STANDING OBLIQUE ENGAGE

8 reps per side

Coaching cue: Reach long; do not twist the hips.

Purpose: Wakes the side core.

How to do it:

  1. Nostril breathing always.
  2. Stand tall.
  3. Reach one arm overhead and lean slightly.
  4. Return to center.
  5. Alternate sides.
  6. Move with control.
  7. Perform 8 reps per side.
4.

WALL PUSH-PLUS

10 reps

Coaching cue: Push the wall and round the upper back.

Purpose: Activates the deep core stabilizers.

How to do it:

  1. Nostril breathing always.
  2. Stand arm's length from a wall.
  3. Place hands on the wall.
  4. Round the upper back gently.
  5. Draw the belly in.
  6. Return to neutral.
  7. Perform 10 repetitions.
5.

SINGLE-LEG TAP

10 reps per side

Coaching cue: Keep the standing hip level.

Purpose: Trains balance and control.

How to do it:

  1. Nostril breathing always.
  2. Stand tall.
  3. Lift one foot and tap it to the side.
  4. Return to center.
  5. Alternate sides.
  6. Move slowly.
  7. Perform 10 reps per side.
6.

BIRD DOG FLOW

8 reps per side

Coaching cue: Keep the hips level throughout.

Purpose: Integrates core and balance.

How to do it:

  1. Nostril breathing always.
  2. Begin on hands and knees.
  3. Reach one arm and the opposite leg.
  4. Return to center.
  5. Alternate sides.
  6. Move slowly.
  7. Perform 8 reps per side.
7.

STANDING KNEE FOLD

10 reps per side

Coaching cue: Lift the knee with the core, not the hip.

Purpose: Deepens core engagement standing.

How to do it:

  1. Nostril breathing always.
  2. Stand tall.
  3. Lift one knee to hip height.
  4. Hold for 2 seconds.
  5. Lower slowly.
  6. Alternate sides.
  7. Perform 10 reps per side.
8.

SEATED TWIST

6 reps per side

Coaching cue: Rotate from the spine.

Purpose: Mobilizes the spine seated.

How to do it:

  1. Nostril breathing always.
  2. Sit tall.
  3. Rotate gently to one side.
  4. Return to center.
  5. Alternate sides.
  6. Keep the spine tall.
  7. Perform 6 reps per side.
9.

HEEL-TO-TOE WALK

10 steps

Coaching cue: Place one foot directly in front of the other.

Purpose: Refines balance and gait.

How to do it:

  1. Nostril breathing always.
  2. Stand tall.
  3. Walk forward in a straight line.
  4. Place heel to toe each step.
  5. Keep the gaze ahead.
  6. Move slowly.
  7. Perform 10 steps.
10.

CORE BREATH RESET

6 breaths

Coaching cue: Feel the belly rise and fall.

Purpose: Resets the core and breath.

How to do it:

  1. Nasal breathing always.
  2. Sit or lie comfortably.
  3. Place hands on the belly.
  4. Inhale slowly through the nose.
  5. Exhale slowly.
  6. Continue for 6 breaths.
  7. Rest.

Evening · Core Soothe & Rest

10 minutes | 10 movements

Full session
Completion0%
1.

SEATED CORE SOOTHE BREATH

6 breaths

Coaching cue: Breathe slow and low.

Purpose: Down-shifts after core work.

How to do it:

  1. Nasal breathing always.
  2. Sit comfortably.
  3. Place hands on the belly.
  4. Inhale slowly through the nose.
  5. Exhale slowly through the nose.
  6. Continue for 6 breaths.
  7. Rest.
2.

SUPINE KNEE ROCK

10 per side

Coaching cue: Keep the shoulders down.

Purpose: Gently releases the core and lower back.

How to do it:

  1. Nostril breathing always.
  2. Lie on the back, knees bent.
  3. Rock the knees gently side to side.
  4. Keep the range small.
  5. Breathe steadily.
  6. Continue smoothly.
  7. Perform 10 rocks per side.
3.

RECLINED TWIST

20s per side

Coaching cue: Let the knees fall gently.

Purpose: Restores spinal ease after core work.

How to do it:

  1. Nostril breathing always.
  2. Lie on the back.
  3. Draw the knees toward the chest.
  4. Lower them to one side.
  5. Keep the shoulders down.
  6. Switch sides.
  7. Hold 20s per side.
4.

CHILD'S POSE

Hold 30s

Coaching cue: Soften the neck and jaw.

Purpose: Calms and gently stretches the back.

How to do it:

  1. Nostril breathing always.
  2. Kneel on the floor.
  3. Sit the hips back toward the heels.
  4. Rest the arms forward.
  5. Lower the forehead.
  6. Breathe slowly.
  7. Hold for 30 seconds.
5.

SUPINE SIDE BEND

15s per side

Coaching cue: Reach long; keep both shoulders down.

Purpose: Releases the side core.

How to do it:

  1. Nostril breathing always.
  2. Lie on the back.
  3. Reach both arms overhead.
  4. Curve gently to one side.
  5. Return to center.
  6. Alternate sides.
  7. Hold 15s per side.
6.

PELVIC TILT FLOW

8 reps

Coaching cue: Move gently from the core.

Purpose: Soothes the lower back.

How to do it:

  1. Nostril breathing always.
  2. Lie on the back, knees bent.
  3. Tilt the pelvis to flatten the lower back.
  4. Return to neutral.
  5. Move slowly.
  6. Breathe steadily.
  7. Perform 8 repetitions.
7.

SUPINE HAMSTRING STRETCH

20s per side

Coaching cue: Keep the resting leg down.

Purpose: Releases the back of the legs.

How to do it:

  1. Nostril breathing always.
  2. Lie on the back.
  3. Extend one leg toward the ceiling.
  4. Hold the back of the thigh.
  5. Keep a soft knee.
  6. Switch sides.
  7. Hold 20s per side.
8.

LEGS UP THE WALL

60 seconds

Coaching cue: Keep the legs relaxed.

Purpose: Restores circulation and calms.

How to do it:

  1. Nostril breathing always.
  2. Sit beside a wall.
  3. Lie back and swing the legs up the wall.
  4. Rest the arms at the sides.
  5. Close the eyes.
  6. Breathe slowly.
  7. Rest for 60 seconds.
9.

4-7-8 BREATHING

4 rounds

Coaching cue: Keep the count steady.

Purpose: Deepens the down-shift.

How to do it:

  1. Nasal breathing always.
  2. Lie comfortably.
  3. Inhale for 4 counts.
  4. Hold for 7 counts.
  5. Exhale for 8 counts.
  6. Repeat smoothly.
  7. Perform 4 rounds.
10.

RESTING SAVASANA

60 seconds

Coaching cue: Let the body soften completely.

Purpose: Integrates the recovery.

How to do it:

  1. Nostril breathing always.
  2. Lie flat on the back.
  3. Let the arms rest at the sides, palms up.
  4. Close the eyes.
  5. Soften every muscle.
  6. Breathe naturally.
  7. Rest for 60 seconds.

A new set of three curated sessions is presented each day — progressing development with matching recovery.