Before you begin
Preparing for the journey
The twelve weeks ahead are designed to be simple, steady, and deeply supportive. You don't need much — just a few supplies and a willingness to arrive as you are.
What you'll need
A quiet, private space
Find a spot where you can move, lie down, and breathe without interruption. This is your container for the work.
A yoga or exercise mat
Many practices include gentle floor work. A mat gives your body a clean, grounded surface to rest on.
A soft blanket or towel
Warmth helps the nervous system settle. Keep one nearby for rest, support, or covering up during stillness.
A pillow or bolster
Useful for supporting your knees, hips, or head during lying practices so you can stay present longer.
A journal and pen
Some days will include reflection. Writing helps integrate what the body reveals during practice.
Water or herbal tea
Stay hydrated. Somatic work can stir the system, and a warm drink afterward helps you land.
Comfortable clothing
Wear something you can move and breathe in. Layers are best so you can adjust as your temperature shifts.
Headphones (recommended)
For practices with guided audio or video, headphones help you tune out distractions and tune into yourself.
Air-filled treatment ball
A small Pilates-style ball used for stability, core, and targeted hip and thigh work.
Order air-filled treatment ballRestore Total Body Foam Roller
Helpful for release work and restoring ease through the fascia and larger muscle groups.
Order foam rollerRAD ball set
Compact tools for trigger point release and working tension out of specific spots.
Order RAD ball setEveryday Yoga 3 Inch Foam Yoga Block
Useful for support, balance, and making postures more accessible throughout the programme.
Order yoga blockA raised surface (optional)
A sturdy bench, table, or wall can be used for supported standing work and balance explorations.
A chair (optional)
Many practices can be adapted to a chair. Choose one with a stable seat and no wheels.
Cushions for support
Extra cushions or folded blankets can prop your hips, knees, or back so you can relax into the posture.
Body-Solid Core Stability Ball
A larger stability ball useful for supported balance, core activation, and gentle opening work.
Order stability ballResistance bands set
A set of loop bands in varied strengths for gentle strengthening, stretching, and supported movement explorations.
Order resistance bands setAn open pace
This programme meets you where you are. You do not need to perform, perfect, or rush. Just show up.
Once you're ready, you can begin your twelve weeks at any time.