Compose meals of motion

Spine inventory slides

Gentle thoracic rotations paired with the mid-tempo ghost overlay to re-establish orientation after desk work.

Ankle tracing arcs

Low-amplitude circles that prepare calves before loading larger steps later in the menu.

Diagonal floor reaches

Combine hinge patterns with shoulder routing; rest fingertips on furniture when balance fluctuates.

Tempo lunges with hover pauses

Spend two breaths at the bottom range before rising—ghost tempo brisk helps maintain cadence without chasing repetitions.

Supine figure-four assists

Use a folded blanket under the head if neck extension feels abrupt on firm rugs.

Cross-body shoulder drapes

Slow ghost tempo signals lengthy exhales as fabric or sleeves settle toward the floor.