The booklet
Built to sit open on a table
Every decision in the layout comes from the same assumption: you are going to print this, put it on a table an arm's length away, and glance at it mid-movement without picking it up.
That's why there is one page per day and nothing continues overleaf. You should never have to stop moving to turn a page.
- One page per daySeven day pages, each complete on its own no flipping back and forth mid routine
- 16 illustrated movementsEach drawn from the side and the front, with the count written underneath
- Set at 14ptHigh contrast, generous leading, readable at arm's length without glasses on a table
- A breathing & warm up pageThe four in, six out rhythm plus three joint openers to begin every session with
- A printable tracking sheetOne page, seven boxes, designed to be pinned where you'll actually see it
- Safety notes for practising aloneChair choice, when to stop, and how to make any movement smaller
How a day page is laid out
The same four blocks, every single day
Once you've read one day page you can read all of them, because nothing moves. Familiarity is worth more than variety in something you'll open before you're properly awake.
The name, at the top
English first, then the pinyin and the Chinese characters. There because these are real forms with real names, not because you need to learn them.
The drawings, in the middle
The movement broken into its positions, drawn twice once from the side, once from the front because a single angle always hides something.
The count, underneath
Which breath goes with which part of the movement, written as a number under each drawing. This is the part people say they didn't know they needed.
The smaller version, at the foot
Every day page ends with the same box: how to do today's movement with a shorter reach and a smaller turn. Nothing in the plan only exists in its full size form.
A line for the date
Because writing the date on the page you just worked through turns out to be the thing that gets people back the next morning.
The guided sessions
What the video plans add
The booklet is complete on its own plenty of people never want more than that. The videos exist for the people who would rather follow someone than read and interpret.
Seven filmed routines
One for each day, filmed at the pace you're meant to move at not sped up, not edited to look brisk. You press play and move along.
Warm up and wind down
The two short pieces that bookend a session, filmed separately so you can use them on their own on a day when you don't want the whole routine.
The extended library
In The Full Practice: longer flows that join the forms together, for when the seven day loop has become easy and you want somewhere to go next.
Breathing and wind down audio
Also in The Full Practice: audio only tracks for the evening, when you want the breath work without looking at a screen.
Printing it
Three things worth knowing before you print
- Print at 100%, not "fit to page"The type is sized deliberately. Scaling it down is the one way to make it harder to read.
- A4 and US Letter both workThe margins are set so the same file prints correctly on either without adjustment.
- Single sided is better than doubleA day page you can lay flat on the table beats a booklet that won't stay open.
All of it is yours to keep
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