01
the shape of a week
every week layers the same five elements, five days on and two days of rest. across four weeks that adds up to 16 distinct techniques — and all of them stay yours.
02
1 × mindfulness technique
to build confidence and practice elevated emotions that boost your immune system.
03
1 × yoga flow
to create a space to connect to your body and intention. two of the four are calming, two are energizing, so you learn what each one does to you.
04
2 × posture alignment
to ensure you are accessing the yoga posture properly. this is the part that makes the flows safe for the body you have today.
05
1 × breathwork practice
two calming and two energizing across the month, so you can feel the different effects of the breath on energy levels and focus.
06
1 × rewire method
a little 2–3 minute audio you can listen to while making your coffee that will drastically rewire your mind. the smallest thing in the program, and often the one people keep longest.
07
2 × rest
rest is part of the practice. two days a week where the instruction is to leave it alone.
