Weeks 01–04
I
Foundations
Standing. Aligning. Rooting down. The opening chapter builds the base and teaches the rhythm of daily return.
The practice
Twenty-eight weeks. 196 mornings.
Ground & Return follows the complete 28-week syllabus. Foundation is the first 12 weeks of that arc; the practice continues through Building, Integration, Refinement, and Completion.
The arc
Weeks 05–08
II
Building
Shoulderstand enters. The core awakens. The first twists make the earlier standing work speak more clearly.
Weeks 09–12
III
Integration
Headstand approaches. Standing, seated, twists, forward extensions, and rest begin to connect as one method.
Weeks 13–20
IV
Refinement
Marichyasana, Surya Namaskar, and binding twists return familiar material with sharper attention. Depth replaces novelty.
Weeks 21–28
V
Completion
Full backbends arrive. The sequence becomes complete, then returns to the beginning with more memory in the body.
One day
How a session moves.
A day in the complete syllabus follows a quiet rhythm: open the body, hold a few essential shapes, lengthen, then rest. This is how the app keeps the order while you move at your own pace.
1
Open
2
Standing
3
Hold
4
Lengthen
5
Rest
You move at your own pace. Tap to advance. Pause and the pose holds. Close the app and tomorrow it remembers exactly where you stopped.
Foundation
Foundation begins the syllabus. It is not the limit.
Weeks 1–12 establish the base. Weeks 13–28 continue the same daily path through refinement and completion, so the app matches the complete syllabus you see in Journey.
28
Total weeks · playable path