Lesson 02: Awaken

Waterfall - Petit Biscuit, Panama - 3’30

GOTT: We begin in a comfortable lotus position, hands in prayer, centering the mind and connecting with the breath — inhaling through the nose, exhaling through the mouth. With each inhale, extend the arms upward; with each exhale, open the chest into goddess, drawing the shoulder blades toward the spine to invite space and openness through the upper body.

In the second sequence, gently start rocking the board with hands in prayer, awakening the core and finding balance through mindful stability. Return to the goddess posture, expanding a bit deeper into the chest and back.

In the final part, increase the amplitude of the rocking motion to challenge your core engagement and coordination. We close this track with a seated cat/cow, awakening the spine and preparing the body for deeper movement ahead — fluid, centered, and alive.