Pose library
These shapes prioritize length over depth so you can repeat them when muscles still feel awake from the day.
Place a firm cushion under the sacrum, feet hip-width, and let the chest open without pushing the ribs high. Hold while breath stays smooth.
Step one foot back, heel down, and hinge forward until you feel a mild line through the lower leg. Switch sides with the same duration.
Seated or reclined twists work well when the spine lengthens first. Keep both sit bones weighted and rotate from the mid-back.
Vorgalinux suggests shorter holds with more breaths rather than one long static push.
Hips and hamstrings
From a kneeling lunge, lift the torso before sinking the hips. A folded blanket under the back knee adds comfort on hard floors.
Visit vorgalinux.world for updates as we refine illustrations and timing notes.
Upper body
Cross forearms or hold opposite shoulders—choose the option that keeps the neck long.
Place the forearm on the wall and turn away gently until the front shoulder feels broad.
Knees wide, arms forward or back alongside the body for a quiet finish.
Order
Start where contact with the ground feels secure, then move into standing or kneeling lines. End with legs elevated or a side-lying rest.
Layer breathing and sound on the Relaxation page after you try these shapes.