The Movement Compendium
Every movement, documented the same way: how to do it, a seated version, what it does to your muscles, breath, and balance, and where to check the proof. Anatomy is marked as anatomy, tradition as tradition. Your practice log stays in your browser.
Breathwork
The Physiological Sigh
Functional patterns · #1 · ●
Two inhales through the nose — a full one, then a short top-up — followed by a long, unhurried exhale through …
Box Breathing
Functional patterns · #2 · ●
Four equal sides: inhale, hold, exhale, hold — commonly four counts each. A square drawn in breath, steadying …
Coherent Breathing
Functional patterns · #3 · ●
Slow, even breathing at around five to six breaths per minute — roughly five counts in, five counts out — cont…
4-7-8 Breathing
Functional patterns · #4 · ●●
Inhale four, hold seven, exhale eight — a strongly exhale-weighted pattern, popularized as a wind-down ritual.…
Daily Life
Meditation
Sitting with the Breath
Foundations · #1 · ●
The plainest meditation there is: sit comfortably, follow the ordinary breath, and every time attention wander…
Slow Walking Meditation
Foundations · #1 · ●
Walking slowed until it becomes visible to itself: short steps, full attention in the feet, a small circuit tr…
Qigong
Two Hands Hold Up the Heavens
Eight Brocades · #1 · ●
The opening brocade: the hands travel from the lower abdomen to a comfortable overhead reach and return as the…
Drawing the Bow to Shoot the Hawk
Eight Brocades · #2 · ●●
The second brocade: from a wider stance, the arms open like an archer drawing a bow — one hand pressing away, …
Holding One Arm Aloft
Eight Brocades · #3 · ●
The third brocade: one palm presses gently toward the sky while the other presses toward the ground, creating …
Wise Owl Gazes Backwards
Eight Brocades · #4 · ●
The fourth brocade: a slow, easy turn of the head and a slight outward roll of the arms to glance behind — one…
Sway the Head and Shake the Tail
Eight Brocades · #5 · ●●
The fifth brocade: from a supported wide stance with hands on the thighs, the trunk circles slowly to one side…
Two Hands Hold the Feet
Eight Brocades · #6 · ●●
The sixth brocade: a slow, supported journey down the back of the body — hands tracing the back and legs towar…
Clench the Fists and Glare
Eight Brocades · #7 · ●●
The seventh brocade: from a supported stance, one fist extends slowly forward with a focused gaze, then soften…
Seven Gentle Bounces
Eight Brocades · #8 · ●
The closing brocade: rising softly onto the balls of the feet and letting the heels settle back down with a li…
Wuji Standing
Standing post · #1 · ●
The simplest standing practice: feet grounded, knees soft, arms at rest — standing still on purpose, letting t…