FORTARA

01 — Warrior Pose

Grounded strength. Warrior I held in soft morning light.

02 — Child's Pose

Rest. Surrender. The nervous system finding ground.

03 — Seated Breathing

Box breath. Four counts. The exhale longer than the inhale.

04 — Tree Pose

Balance found in stillness. One foot rooted, one rising.

05 — Savasana

Complete rest. The hardest pose. The body allowed to be still.

06 — Walking Meditation

Each step deliberate. Movement as regulation.

07 — Sun Salutation Flow

Breath and movement. A gentle morning sequence.

08 — Legs Up the Wall

Viparita Karani. Parasympathetic. The body shifting states.

09 — Nature / Forest Walk

Green. Dappled light. The nervous system in its natural habitat.

10 — Ocean Breath

Ujjayi. The sound of the sea inside the body. Waves of exhale.