• The Gateway: Simple Seated ➔ Roll Down to Back ➔ Effortless Rest with Mindfulness of the Breath.

• Lower Body Awakening: Supine Knee to Chest➔ Knee Circles ➔ Supine Lunges ➔ Closed-Eye Spinal Rocking up to a seat.

• Upper Body Focus: Sukhasana with Mula Bandha and Uddiyana Bandha ➔ 4:4 Breath with Kumbhakas ➔ Closed-Eye Elbow Circles (expanding and reducing range) ➔ Neck Releases.

• All Fours Base: Dynamic Child’s, Table, & Cat Flow (exploring eyes open/closed) ➔ 'Barrelling' on All Fours ➔ Kneeling (Vajrasana) ➔ Downward Facing Dog.

• The Rise: Closed-Eye Kitten Steps to Forward Fold ➔ Halfway Lift ➔ Ragdoll Roll Up to Mountain Pose (Tadasana) ➔ Tall Mountain.

• The Vinyasa Flow: Sun Salutation A with Plank, Half Chaturanga, and choice of Baby Cobra or Full Cobra ➔ Return to Standing via Kitten or Leopard steps.

• The Creative Peak: Sun Salutation C.

• The Return: Moon Squats flowing into Five-Pointed Star ➔ Deep Malasana Squat ➔ Simple Seated ➔ Easing onto the Back.

• The Wind Down & Assimilation: Windscreen Wiper Knee Releases ➔ Deep, Unhurried Savasana.

The Power of Proprioception: This week, we shift our focus entirely to our internal sense of position—the magical awareness of our physical form moving through space. By closing our eyes during familiar warm-ups and transitions, we practice "playing our edges," encountering our physical limitations with respect, and cultivating a readiness to dynamically reposition ourselves the moment our body asks for adjustments.

The Turning Earth: As Autumn moves on, the trees finish shedding their leaves and draw in for the winter. In our practice today, we mimic this natural transition by closing our eyes to guide our awareness inwards, finding our own quiet alignment in Mountain Pose, and learning to draw in and root down for our Winter with presence and stability.