01
Begin with position and breath
Use comfortable floor or standing positions. Exhale without straining, find a steady trunk position, and keep breathing while you create light tension.
02
Select two or three patterns
Try an appropriate dead-bug variation, side-plank variation, bird dog, band press, or loaded carry. Choose versions that let you control the spine and shoulders.
03
Keep quality ahead of speed
Use short sets, rest, and repeat only while the position remains steady. Stop for pain, pressure, dizziness, or symptoms you cannot explain.