Embodied Intelligence library
Curated
programs.
Structured pathways built from the video library. They organise single practices into progressive sequences by body region and function, so you know what to work on, in what order, and why.
Eight programs
Choose a region,
or follow them in order.
Each program addresses compensations, rebuilds foundations and supports better movement patterns, developing awareness, mobility, strength and coordination.
Over time a program becomes a reliable reference: a place to reset when compensations appear, to reinforce essential foundations, or to return to regularly as a personal routine to refine your movement with continuity.
Program 01
Breath & Connection
Your passport to every other practice in the library. It isn't tied to a single joint or region: it is where you learn to create an internal connection as deep as your connection to the physical body.
Through breath-guided activation, spine-to-pelvis integration and mindful sequencing, breath, spine and core start to work as one coordinated system. Without this inner unity, exercises stay simple repetitions. With it, they become a way of living in your body with organisation and intention.
You'll learn to
- coordinate breath with movement to release tension and improve stability
- build awareness of spinal alignment, from tail to crown
- activate the deep core while staying connected to the rest of the body
- create a reliable "reset" to return to before any other training
- feel harmony between mind, body and breath
Practices include
- Triple Anchor Reset - Breath in Position, Forget the World and Vertebra Roll Down, grounding the spine and pelvis
- Pelvic Tilt + Press - midline activation through subtle pelvic sequencing
- Vertebra Roll Down - segmental spinal articulation for control and fluidity
- Knee-to-Chest Variations - breath-coordinated lifts that train spinal movement without hip compensation
- Supported Head Lift - cervical isolation and upper abdominal control after pelvic recruitment
- Leg-Leg-Head Flow - rhythmic integration of breath, sequencing and neuromuscular re-patterning
Program 02
Lower Back & Core
Foundation in action
This program applies the work of Breath & Connection directly to the lumbar spine and pelvic stability. Many movements come back, with a new lens: reducing lower back overload, deepening core support and bringing that support into daily life or athletic performance.
With breath-guided activation, spinal awareness and thoughtful progressions you stabilise the pelvis, improve coordination and prepare your body for more complex tasks - whether you are returning to activity or refining your performance.
You'll learn to
- use foundational breathing and alignment to support and protect the lower back
- strengthen the deep core muscles that sustain upright posture
- integrate spinal and pelvic control into daily activities
- move from connection rather than bracing
Practices include
Core development
- Breath in Position
- Pelvic Tilt & Press
- Vertebra Roll Down
- Knee-to-Chest Variations
Lower back support
- Bridge
- Rotation & Isolation Stretch
- Side-to-Side
- Push-Up Snake
- Table Position with Breath
- Cat-Cow
- Superman
Advanced progressions
- Yoga Ball Proprioception
- Functional Transitions
- Triple Threat
Program 03
Neck & Inner Axis
Alignment
This program explores the deep relationship between posture, breath and the neck. The cervical spine isn't just a delicate stack of bones: it is a messenger of how we carry ourselves in the world. The exercises soften chronic holding patterns while supporting postural clarity, structural balance and inner connection.
You'll learn to
- reduce neck tension through alignment and breath
- improve rotation, flexion and extension without strain
- restore balance between head, neck and spine
- become aware of how posture reflects emotion and identity
Practices include
- Shoulder Shrugs (4 planes)
- Cervical Rotations (slow, right and left)
- Neck Flexion
- Neck Inclination (right and left)
- Neck Extension
- Gaze Training
- Snow Angel on Foam Roller
- 10-Minute Postural Reset
Program 04
Shoulders & Thorax
Integration
Posture begins here, in the interplay between shoulder girdle, thoracic spine and breath. Without scapular and thoracic mobility, shoulder strength is limited and posture collapses over time. This program blends mobility, breath and grounded strength for stability and elegance in the upper body.
You'll learn to
- unlock thoracic mobility for freer shoulder movement
- build the strength to stay upright throughout the day
- reduce compensations that limit range and power
- feel how better posture improves both presence and appearance
Practices include
Mobility and awakening
- Shoulder Shrugs (4 planes)
- Stick Flexion
- Sun Salutation (abduction)
Strength and integration (advanced)
- TheraBand Shoulder Flexion (Soldier)
- TheraBand Abduction
- TheraBand Internal / External Rotation
- Prone Arm Lifts (parallel, 45°, 90°)
- Shoulder Capsule Stretching I and II
- Snow Angel on Foam Roller
- 10-Minute Postural Reset
Program 05
Elbows, Hands & Wrists
Precision
Designed to restore precision and strength in the most expressive parts of your body. The program releases tension and builds dexterity and endurance in hands, wrists and elbows - essential for daily tasks and for creative work alike.
You'll learn to
- release chronic tension from desk work or overuse
- improve fine motor control and grip strength
- support healthy wrist and elbow alignment
- build strength without strain for repetitive tasks or artistry
Practices include
- Palmar Flexion
- Dorsiflexion
- TheraBand Wrist Flexion
- TheraBand Wrist Extension
- Gentle Finger Joint Mobilisation
- Finger Strengthening
- Thumb Opposition I-V
- Biceps Flexion + Eccentric
- Biceps Extension + Eccentric
- Carpal Stretching
Program 06
Hips & Knees
Axis and power
Knees and hips are the bridge between your centre and the ground. They stabilise, absorb force, transfer momentum and let you move with strength and intention. When they are not aligned - or not communicating - the whole system starts to strain.
This program restores coordination, alignment and postural control through knees and hips. You refine how you step, walk, change direction and support weight, with functional strength and movement that doesn't rely on compensation.
You'll learn to
- improve hip and knee alignment in weight-bearing positions
- strengthen coordinated movement without over-recruiting surrounding areas
- strengthen the kinetic chain from the pelvis to the feet
- improve alignment for pain-free walking, dancing and athletic movement
- use your lower body's power in explosive and controlled transitions
Practices include
Each session opens with the Breath & Connection drills for alignment and activation: Triple Anchor Reset, Knee-to-Chest Variations, Supported Head Lift, Leg-Leg-Head Flow, Bridge and Side-to-Side.
Knees and hips focused practice
- Hip Flexion (leg lift from the floor) - isolated hip flexor activation without compensating with the spine
- Hip Abduction (side opening, lying on your back) - lateral hip stabilisers with a balanced pelvis
- Prone Hip Extension - glute strength while keeping the lower back stable
- Prone Hip Extension with bent knee (90°) - hamstring control with less lumbar involvement
- Knee Pendulum - gentle, passive mobility for the knee joint (coming soon)
- Closed-Chain Ankle Dorsiflexion (seated) - ankle range while reinforcing knee and hip alignment
- Sit-to-Stand Transition - strength for the whole lower chain in functional movement
- Heel Rise & Gait Check - awareness drills on toes, heels, forwards and backwards
- Step-Up / Step-Down - control and alignment in weight shifts and transitions
Advanced progressions
- Single Leg Flex-Extend-Lift (on the floor)
- Hip Hike on Foam Pillow
- Eccentric Heel Drop on Step (single leg)
- BOSU Ball Throwing Drill
Stretch and mobility
- Hamstring Stretch (lying)
- Quadriceps Stretch (standing)
- Butterfly Stretch (lying)
- Piriformis Stretch, level I (lying) and level II (standing)
- Soleus & Gastrocnemius Stretch
Program 07
Ankles & Feet
Control
Your base of support. Strong, adaptable feet and mobile, stable ankles give you confidence in every step. This program builds both structural support and dynamic control - vital for balance, agility and elegance in movement.
You'll learn to
- improve foot strength and stability for daily life and performance
- increase ankle mobility without losing control
- build the foundation for healthy gait and balance
- connect foot mechanics to whole-body alignment
Practices include
- Ankle Mobilisation (plantar and dorsiflexion, abduction and adduction, circles)
- TheraBand Strength (flexion, extension, abduction, adduction)
- Ankle Dorsiflexion (closed chain, seated)
- Foot Grasp Power
- Heel Rise
- Gait Check & Reset (toes, heels, forwards, backwards)
- Single Leg Flex-Extend-Up on the floor and on a foam pillow
- Eccentric Heel Drop on Step (single leg)
- Soleus & Gastrocnemius Stretch
Program 08
Posture & Integration
Posture isn't only about how you look: it's about how you live in your body. The way you carry yourself changes how others see you, how you enter a room and how you feel in every interaction. Real alignment blends stability and ease, so you can stand with presence, move efficiently and hold your structure without strain.
The program combines a practical video tutorial on posture - sitting, at a desk and standing - with targeted exercises from across the library. You learn to find your best posture and to keep it as the day goes on, even in conversations, transitions and work.
You'll learn to
- use breath, core and neck integration to stay upright
- recognise and release the habits that pull you out of posture
- build the strength and endurance for an open, confident stance
- adapt posture to different contexts: desk, movement, standing, social situations
- move with grace and presence while reducing physical fatigue
Practices include
Video tutorial
- Correct sitting posture
- Desk ergonomics and movement breaks
- Standing alignment and grounding
- Posture during conversation
Integrated practice sequence
- Core and breath foundations - Triple Anchor Reset, Pelvic Tilt + Press, Vertebra Roll Down, Knee-to-Chest Variations, Supported Head Lift, Leg-Leg-Head Flow
- Lower back support and spinal mobility - Bridge, Rotation & Isolation Stretch, Side-to-Side, Push-Up Snake, Table Position with Breath, Cat-Cow, Superman
- Neck, shoulders and postural line - Shoulder Shrugs, Slow Cervical Rotations, Neck Flexion, Inclination and Extension, Gaze Training, Snow Angel on Foam Roller, 10-Minute Postural Reset
All eight programs are included
in full access.
Curated programs are currently available only with full Embodied Intelligence access. Individual programs will be released later.