Level 1 · 75 minutes · 1–12 people

Ember.

Open → root → strike → recover → still.

Open class timer

Class arc

0:00–0:08
Arrival + joint prep
Box breath, neck/shoulders/hips, cat-cow, thread-the-needle.
0:08–0:20
Mobility flow
Down dog, lunge + twist, warrior II, side angle, goddess, fold.
0:20–0:32
Stance + root
Natural → front → short horse. Weight shift, pivot, guard, step.
0:32–0:48
Flow-Strike
Palm Path, Gate & Guard, Coil, then free composition.
0:48–1:00
Power + precision
Jab-cross, front-kick chamber, target touch, one perfect strike.
1:00–1:08
Pressure stillness
Horse holds under breath, then seated alert quiet.
1:08–1:15
Close + integration
Twists, constructive rest, stand tall. Leave with reserve.

Five laws

Breath is the governor.
Root before rise.
Precision beats force.
Contact is opt-in.
Finish clean.

Cues

“We’re not stretching to look flexible. We’re unlocking the weapons.”

“If the floor doesn’t know you, neither does the strike.”

“One breath. One decision.”

Modify

Stop or reduce intensity for joint pain, dizziness, breath collapse, or lost form. No ego sparring. Recent concussion, acute injury, uncontrolled hypertension, or pregnancy require specialized guidance—not this base card.

Leave soft. Leave sharp. Don’t leave messy.