Welcome to Foundations
Somatic Living Legs Series
This series is designed to be practiced progressively and intentionally. Begin with Session 1 and stay with each session for 1–2 weeks, practicing it 2–3 times per week. Allow your body time to respond and open before moving on to the next session. These are not meant to be done all at once—they are building blocks. Let your body guide you, and progress only when you feel a genuine shift or readiness in your tissue and overall ease. This series is designed to be practiced progressively and intentionally. Begin with Session 1 and stay with each session for 1–2 weeks or longer, practicing it 2–3 times per week. Allow your body time to respond and open before moving on to the next session. These are not meant to be done all at once—they are building blocks. Let your body guide you, and progress only when you feel a genuine shift or readiness in your tissue and overall ease.
The Somatic Living Leg Series is a five-part, foundational video practice designed to systematically open and release the fascia and deep connective tissue throughout your legs.
In just ten minutes per session, each video offers three intentional and specific postures that gently but powerfully restore flow, space, and alignment to your lower body.
This series is designed to be practiced sequentially—from the ground up—starting with the feet and working all the way up through the hips and tops of the thighs. It’s a progression that mirrors how tension and imbalance often accumulate in the body: subtly, and from the bottom up. By unwinding these patterns step by step, the series offers a potent reset for the nervous system and an embodied sense of lightness and support in your lower body.
What makes this series special is its focus on fascia—the connective tissue that surrounds every muscle and structure in your body. The specific postures chosen in each session are not random; they are highly targeted to open particular fascial lines in the legs. Each shape is held with attention and care, encouraging release through stillness, breath, and subtle micro-adjustments. This approach bypasses muscular force and instead invites true integration and healing.
While the movements and postures may appear simple, they are deeply effective. Repetition is part of the medicine. With each session, you are not only working with the tissues of the legs—you are also retraining your body to trust gravity, to rest into support, and to move with more ease.
This is not a quick fix or a trendy workout—it’s a quiet revolution in how you relate to your body. Over time, these practices open the doorway to groundedness, fluid movement, and a more relaxed, regulated nervous system.
The Somatic Living Leg Series is ideal for anyone looking to unwind chronic tension in the legs, improve posture and stability, or build a more grounded relationship with their physical body.
Legs Session 1
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 2.
Session 1 begins at the ground level—releasing tension and building awareness in the feet, knees, and upper thighs. You’ll be invited to take a moment to check in with your body before moving, noticing any areas of tightness, discomfort, or numbness. This check-in is part of the practice itself and helps set the tone of gentle respect that carries through the session
You’ll begin seated on your heels, first with the toes tucked under, then resting back onto the tops of the feet. This opens the soles and tops of the feet—essential areas for fascial release, as they serve as the foundation for the rest of the body’s alignment and movement patterns. Go slowly and adjust for comfort; the stretch may be subtle but is often deeply effective.
Posture 2: King Arthur (Wall Variation 1)
With your back knee on the floor and the top of your foot resting against a wall, you’ll begin to gradually move your glutes toward the wall. This posture deeply opens the quads and hip flexors, but must be approached with care. You’re encouraged to take it step by step over time—pausing where needed and never forcing. Modify based on your range and sensation, and listen to your body rather than aiming for a perfect shape.
Posture 3: King Arthur (Wall Variation 2)
Once some opening has occurred, you’ll transition into a lunge position, with the back foot still against the wall and the front knee bent. This position brings more intensity through the front body but often feels more accessible after the first two postures. Keep your attention on sensation, not appearance. Follow your body’s natural unfolding—one step, one breath at a time.
This session builds awareness from the feet to the hips and teaches how to stay with sensation while respecting your limits. Over repeated practice, it opens key fascial lines and begins to establish a foundation of stability, presence, and ease.
Session 1: Hips and Pelvis Series
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 2.
Session 1 begins the Hips and Pelvis Series by creating a stable, grounded foundation for deeper opening. These postures invite you to center your awareness in the pelvic bowl, soften your inner landscape, and make space for sensation.
Posture 1: Paschimottanasana (Seated Forward Fold)
Begin seated with both legs extended straight in front of you... [etc. You can paste full text here]
Legs Session 2
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 3.
Session 2 continues to work through the legs, bringing in more movement and fluidity. As before, you’ll begin by checking in with your body—tuning into your energy, tension levels, and any areas asking for care. The same slow, intentional pace applies here.
Start in a low lunge with your back knee resting on the floor. The front knee is bent at 90 degrees, and both hands are placed either beside or in front of the front foot to provide stability. This variation focuses on lengthening the psoas and hip flexors and offers a supported way to begin working deeper into the fascial tissue of the front body. Take your time and let your breath guide the softening.
Posture 2: Anjaneyasana (Back Leg Straight)
From the same lunge position, you’ll extend the back leg straight while keeping your hands grounded for support. This increases the opening through the hip, thigh, and abdominal line. It’s important to move into this variation only if the body feels ready. Let the support of the hands keep the posture grounded and safe. Maintain awareness through the front body as you lengthen, and adjust as needed to stay within your comfort zone.
Posture 3: Uttanasana (Standing Forward Fold)
You’ll end the session in a standing forward fold. Knees can be generously bent as needed to support the release through the spine and hamstrings, with the goal of straightening the knees over time as the tissue opens and lengthens. The focus is not on reaching the floor, but on using gravity to soften the back body—from the soles of the feet through the calves, hamstrings, and up the spine. Let the head hang heavy and allow the breath to guide the release. This posture also supports nervous system regulation and helps integrate the work of the session.
Session 1: Hips and Pelvis Series
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 2.
Session 1 begins the Hips and Pelvis Series by creating a stable, grounded foundation for deeper opening. These postures invite you to center your awareness in the pelvic bowl, soften your inner landscape, and make space for sensation.
Posture 1: Paschimottanasana (Seated Forward Fold)
Begin seated with both legs extended straight in front of you... [etc. You can paste full text here]
Legs Session 3
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 4.
Session 3 expands the work into both strength and length, focusing on the hamstrings, inner thighs, and the deep stabilizers of the legs and pelvis. This session also introduces gentle balance and upright integration while continuing to invite fascia to open in a grounded and supported way. As always, begin by checking in with your body—notice how the legs, hips, and nervous system are responding so far. Bring your awareness into the tissue, and let sensation guide the depth of your movement.
Begin in a wide stance with your feet parallel and hands placed on the floor beneath your shoulders. Let your torso fold forward between your legs. This posture targets the hamstrings and inner thighs while encouraging length through the spine and grounding through the feet. Adjust the width of your stance and bend your knees as needed. The emphasis here is on exploring spaciousness through the back of the legs and softening the fascial lines along the lower body and spine.
Posture 2: Parsvottanasana (Pyramid Pose)
Step one foot back into a staggered stance and fold over the front leg. Fingertips reach toward the floor and back foot, offering both length and gentle compression. This posture deepens the stretch through the hamstring and calf of the front leg while engaging balance and alignment. Keep the hips level, spine long, and focus on anchoring evenly through both feet. It’s okay to keep a slight bend in the front knee as the tissue adapts over time.
Posture 3: Urdhva Eka Padasana (One-Legged Upward Pose, Supported at the Wall)
Lie on your back with one leg extended vertically up the wall and the other bent, with the foot flat on the floor or resting against the wall. This posture gently lengthens the hamstrings and opens the back line of the elevated leg while giving the pelvis and spine a chance to release into gravity. The wall provides support and stability, allowing the fascia to soften without effort. Switch sides to maintain balance. This is a restorative, integration-focused posture that supports both opening and nervous system regulation.
Posture 4: Ardha Chandrasana (Half Moon Pose, Supported)
Using the wall for support, you’ll move into a standing balance with one leg extended behind you and one arm reaching down to the floor. The wall provides structure and steadiness as you begin to engage the outer hips, glutes, and lateral fascial lines. Keep the supporting knee slightly bent if needed, and let your breath guide the expansion. This posture brings together strength, openness, and proprioception in a fully integrated, upright form.
Session 1: Hips and Pelvis Series
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 2.
Session 1 begins the Hips and Pelvis Series by creating a stable, grounded foundation for deeper opening. These postures invite you to center your awareness in the pelvic bowl, soften your inner landscape, and make space for sensation.
Posture 1: Paschimottanasana (Seated Forward Fold)
Begin seated with both legs extended straight in front of you... [etc. You can paste full text here]
Legs Session 4
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 5.
Session 4 brings focus to the deep tissues of the hips, glutes, and pelvic bowl. This is where a great deal of tension, restriction, and even emotional holding can live. You’ll be invited to continue listening inward and staying with the breath as a guide, allowing the fascia to release without forcing. This session combines grounded, focused hip opening with movement-based poses to help integrate the work done in earlier sessions.
In Kapotasana (Pigeon Pose), the front leg creates external rotation at the hip while the back leg lengthens through the front of the hip and thigh. This posture deeply opens the glutes, outer hip, and psoas line, targeting tissue that often feels dense or resistant. Use props or support as needed to stay comfortable, and fold forward only as much as your body allows. The goal is to soften into the sensation, not to force a shape.
Posture 2: Urdhva Mukha Svanasana (Upward-Facing Dog with Cross-Body Leg Variation)
From a prone position, press up into Urdhva Mukha Svanasana (Upward-Facing Dog) and slide one leg—such as the left leg—across the body to the right, so the outer edge of the foot rests on the floor. This variation creates a fascial stretch through the outer leg, IT band, and lateral hip, while maintaining an open, lifted chest. The twist-like shape gently engages the side body and back line in a supported way. Move slowly, and let the breath help guide you into a sense of reach without strain.
Posture 3: Adho Mukha Svanasana (Downward-Facing Dog)
Return to Adho Mukha Svanasana (Downward-Facing Dog) to complete the session. This pose lengthens the entire back line of the body—from the heels to the spine—and helps to integrate the previous hip work into a more unified fascial stretch. You’re encouraged to keep a bend in the knees or elevate the heels as needed. Let the breath be long and steady here, using this shape as a way to release and gather yourself before closing the session.
Session 1: Hips and Pelvis Series
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 2.
Session 1 begins the Hips and Pelvis Series by creating a stable, grounded foundation for deeper opening. These postures invite you to center your awareness in the pelvic bowl, soften your inner landscape, and make space for sensation.
Posture 1: Paschimottanasana (Seated Forward Fold)
Begin seated with both legs extended straight in front of you... [etc. You can paste full text here]
Legs Session 5
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 6.
Session 5 brings together the work of the entire series, emphasizing length, alignment, and nervous system integration. This is a quieter, more focused session that offers the body a chance to consolidate its new openness. With the support of the floor and the guidance of breath, each posture invites a deep inner listening. You’ll explore leg alignment, inner and outer fascial lines, and the gentle activation of stabilizing muscles from a grounded, restorative place.
Lying on your back, extend one leg straight along the floor while the other leg lifts toward the ceiling. Hold the lifted foot with a strap or your hand at the big toe. Supta Padangusthasana gently stretches the hamstrings, calves, and entire posterior line of the lifted leg. Keep both hips grounded and focus on a smooth, continuous breath. This posture helps clarify alignment through the centerline of the leg and pelvis.
Posture 2: Supta Padangusthasana B (Reclining Big Toe Pose, Leg to the Side)
From the same setup, allow the lifted leg to open out to the side, holding the big toe or using a strap. This pose emphasizes the inner thigh, groin, and adductor line while maintaining steadiness through the opposite hip and shoulder. It supports deeper balance in the pelvis. Move slowly and stay within a range where the breath remains soft and uninterrupted.
Posture 3: Eka Pada Salamba Sarvangasana (One-Legged Supported Shoulderstand)
Move into this pose from a traditional shoulderstand, extending one leg vertically while the other lowers toward the floor. This posture challenges stability while lengthening front and back lines. It supports circulation, nervous system reset, and whole-body recalibration. Practice only if stable in neck and shoulders—skip or modify if needed.
Session 1: Hips and Pelvis Series
Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 2.
Session 1 begins the Hips and Pelvis Series by creating a stable, grounded foundation for deeper opening. These postures invite you to center your awareness in the pelvic bowl, soften your inner landscape, and make space for sensation.
Posture 1: Paschimottanasana (Seated Forward Fold)
Begin seated with both legs extended straight in front of you... [etc. You can paste full text here]