Practice
Choose a sequence to begin your session.
Foundation Flow
A gentle introductory sequence that grounds, warms, and rests the spine. Perfect for building a daily Merudand Yoga practice.
Spinal Focus
A complete 18-pose journey through the spine — from centering and gentle backbends to the peak Merudandasana balance, ending with restorative legs-up-the-wall, crocodile, and a calming reclining twist.
Gentle Psoas & Hip Flexor
A gentle 10–15 minute release for the front of the hips — suited to winding down or easing in.
Foundation Psoas & Hip Flexor
A 15–20 minute foundation practice building active hip-flexor length through lunge, gentle backbend, and hip opening.
Deep Psoas & Hip Flexor
A 20–25 minute deeper practice exploring longer holds through lizard, quad catch, and supported backbending.
Advanced Psoas & Hip Flexor
A 20–30 minute advanced practice with reclined hero, balance, and deeper backbending variations.