LogoAsana
Unroll Your First Week
ॐ
A Sunlit Practice Journal

Inhale thepractice.Exhale thenoise.

Sequences illustrated in ink. Meditations recorded in rooms where you can hear the floorboards settle. For the 6 a.m. mat unroller.

Unroll Your First WeekBrowse the Archive
Swipe to explore
Yin Yoga·Vinyasa Flow·Pranayama·Nidra·Breathwork·Morning Practice·Restorative·Meditation·Hatha·Sleep Sequences·Yin Yoga·Vinyasa Flow·Pranayama·Nidra·Breathwork·Morning Practice·Restorative·Meditation·Hatha·Sleep Sequences·

— Cluster One

Morning Sequences

Woman in warrior pose on yoga mat by large window with morning light streaming in
Vinyasa18 min

Sun Salutation A

All levels

Person lying in savasana pose on yoga mat in softly lit room
Yin12 min

Gentle Wake

Beginner

Yoga teacher demonstrating cat-cow spinal stretch on wooden studio floor
Hatha22 min

Spine Awakening

Intermediate

Woman in tree pose balancing outdoors with soft green foliage background
Vinyasa30 min

Standing Flow

Intermediate

Pause here.

Three breaths before continuing

— Cluster Two

Breathwork Guides

Breathwork

Box Breathing

4 · 4 · 4 · 4

A nervous-system reset in four equal counts. Used by free-divers and surgeons alike.

Audio guide included

Pranayama

Nadi Shodhana

Alternate Nostril

Balance ida and pingala channels. 10 minutes that feel like 90 minutes of sleep.

Audio guide included

Sleep

4-7-8 Sleep

Exhale-Extended

Activates the parasympathetic response. The last thing you do before your eyes close.

Audio guide included

One more breath.

The seasons are ahead

— Cluster Three

Seasonal Meditations

Dec — Feb

Winter

Yin for Stillness

Slow holds, dark mornings, the body asking to be held.

Begin series

Mar — May

Spring

Renewal Flow

Twists that wring out winter. Forward folds that let the spine wake up.

Begin series

Jun — Aug

Summer

Peak Vinyasa

Open hips, backbends, the body wants to expand into the long light.

Begin series

Sep — Nov

Autumn

Grounding Series

Root poses, hip openers, the practice of letting things fall.

Begin series

— Before the ask

Three minutes.
No commitment.

A guided breath reset recorded in a studio where the radiator ticks and the afternoon light falls at 3 p.m. exactly. Press play before deciding anything.

BreathworkBeginner3 min

Afternoon Reset

Guided Breathwork · 3:00

0:003:00

Press to begin

Afternoon Reset

— Browse by practice

The Archive

Yoga practitioner in downward dog pose in a bright morning studio
Vinyasa20 min

The 6 a.m. Body

A 20-minute sequence for the person who hasn't fully arrived yet.

Person sitting in meditation with eyes closed hands resting on knees
Breathwork8 min

Holding the Exhale

On the pause between breaths and what lives there.

Woman in pigeon pose yin yoga on studio wooden floor with dim warm light
Yin35 min

Yin for Tired Hips

Four long holds. A bolster. The smell of something simmering.

Neatly folded blanket and pillow beside a candle on wooden surface
Sleep15 min

Sleep Protocol

4-7-8 breathing followed by a 10-minute body scan. Tested on three insomniacs.

Woman in gentle restorative yoga pose with props in soft lit room
Restorative18 min

Postpartum Gentle Flow

For the body that grew a person. No rush. No expectations.

Person stretching arms overhead in seated position near window in office setting
Hatha12 min

Office Chair Hatha

Twelve minutes in a locked office. Neck rolls that actually work.

— Seven days of practice

Unroll Your
First Week.

One sequence and one meditation, delivered each morning for seven days. No app. No algorithm. Just a quiet email arriving before the world asks anything of you.

No cost. Unsubscribe with a single reply. Your inbox stays quiet.

— What arrives in your inbox

Day 1

Sun Salutation A

Sequence · 18 min

Day 2

Box Breathing Reset

Breathwork · 8 min

Day 3

Yin for Hips

Sequence · 35 min

Day 4

Nadi Shodhana

Pranayama · 10 min

Day 5

Spinal Awakening

Sequence · 22 min

Day 6

Sleep Protocol

Meditation · 15 min

Day 7

Rest & Integrate

Restorative · 20 min