• Standing meditation: 5min
  *Focus: Observing micro-movements within body with minimal interference

• Down & ups (continuous flow, any speed): 2min

• Straight-leg bear crawl: 1min

• Full passive hang from pull-up bar (pronated): 20sec

• Wrist prep: 5x + 5sec each (see Whatsapp video)

  • 1st knuckle push-ups (tabletop)

  • Finger push-ups (TT)

  • Hand push (TT)

  • Hand pull (TT)

  • Wrist flex (seated or standing)

• Prone body line: 30sec (no arm lift yet; just create full body tension as in video)
  *For now, aim to “lighten” the arms as if taking ~50% of their weight but not enough to pick them up from the floor

• Rest 2-3min before handstands

4 sets:

• Handstand split bench hover: ~35sec

• Btw sets: 3min standing meditation

• Twist flop: 1min

• Wall couch stretch: 30sec forward variation + 30sec backward variation

• Crab bridge: 3x + 5sec hold in each of the 3 hand positions (forward/sideways/backward)

• Savasana: 5min