This session, led by Pieter, is a relatively stationary session primarily focused on the straddle position to enhance joint capacity and body control. You will work through a full-body "stack" of movements - from the neck down to the ankles - using isometric loading and resistance to improve overall joint health.

Session Highlights:
• Standing & Seated CARs: The class begins with Controlled Articular Rotations (CARs) for the neck, spine, and scaps, before moving into seated work for the elbows, wrists, and shoulders to lubricate the joints and map your range.
• Hip Internal Rotation (PAILs/RAILs): A major focus of the session is strengthening the internal rotation of the hips using the straddle position. You will use your own heel as a "blocker" to create isometric tension (PAILs) followed by active pulls into deeper ranges (RAILs).
• Banded Resistance Drills: Using a resistance band, you will perform external shoulder rotations and segmental spinal work. The band provides a unique stimulus by pulling the spine into extension, forcing you to work harder through flexion.
• Lateral Flexion & Cat-Camel: You will practice side-bending (lateral flexion) for spinal health and finish with a highly intentional, vertebra-by-vertebra segmental cat-camel to improve neurological control.
• Breathing Reset: The session concludes with a 3-minute downregulation practice featuring maximum expansive breaths and reflexive exhales to calm the nervous system.

Equipment Needed:
• Yoga block (for tension and feedback).
• Tennis balls (clenched fists are a suitable alternative).
• Resistance band