the complete arc
Written by Desmond Olubunmi · Founder of Sunya
A complete whole-body session — the full arc of the Movement practice in a single sitting. It moves from opening the deep roots of the pelvis through awakening the spine, into a flowing dynamic sequence and balancing postures, then unwinds in floor work, and closes with the Great Seal. The other practices each serve a focused purpose; this one brings them together.
The arc follows a precise internal logic: the dense energy in the hips and pelvis must be released first, or the life force cannot rise. Once the root is open, the spinal wave carries that energy upward through the central channel. The flowing sequence then builds
heat throughout the body, circulating the life force into every region. The floor work unwinds what remains. The Great Seal at the close contains and directs the accumulated life force so it rises rather than disperses. Before you begin. Light or empty stomach (at least 1.5 hours after a full meal). Uninterrupted time, phone off. Move slowly and gently; stop if anything hurts.
Phase 1 — Surrender. Kneel and fold forward into Child’s Pose — sit back on the heels, forehead to the ground, arms stretched flat in front. Breathe slowly. Rest here until the body settles and the day falls away. There is no hurry to move on. Phase 2 — Opening the root.
Butterfly Pose: Bring the soles of the feet together, hold the toes, heels close to the pelvis, spine tall. Gently flap the knees up and down for 1–2 minutes. This opens the inner thighs and groins and begins to release the dense, held energy of the lower body.
Rocking Child Pose: Cradle the right leg — right knee in the crook of the right elbow, sole of the right foot in the crook of the left (or simply hold the shin). Spine straight. Gently rock side to side for 1 minute. Switch to the left leg.
Pelvic Circles: Cross-legged, hands on the knees. Inhale as you push the chest forward and circle the torso to the right; exhale as you round the back and circle left. Large, slow, grinding circles — 20 times one way, 20 times the other. This stirs and loosens the energy at the base of the spine.
Dynamic Psoas Lunge: Step into a low lunge, one knee on the ground. Rather than holding a rigid stretch, rock the hips gently forward and back, and trace small circles with the pelvis — coaxing the muscle open through movement rather than force. The psoas connects the spine to the legs and holds much of the body’s deep tension. Switch sides.
Phase 3 — The spinal wave. Come to all fours — wrists under shoulders, knees under hips. Close the eyes. Moving with the breath, perform this 9-step sequence 3 complete times:
Neutral: flat back, exhale fully, then inhale fully.
Cat: exhale — round the spine upward, drop the head, draw the belly in.
Cow: inhale — drop the belly, arch the lower back, lift the chest and chin.
Dog right: exhale — pull the right knee forward and in, chin toward the knee.
Bird right: inhale — extend the right leg back and up, lift the chest and chin.
Neutral: return the right knee, exhale fully, inhale fully.
Dog left: exhale — pull the left knee forward, chin toward the knee.
Bird left: inhale — extend the left leg back and up, lift the chest and chin.
Neutral: return, exhale fully, inhale fully. (One cycle complete — repeat 3 times in total.) Keep the eyes closed throughout. The spinal wave moves the life force up through the central channel and balances the two sides of the body. Phase 4 — Dynamic flow. From all fours, press up to Downward Dog — hips high, inverted V, head hanging loose. A few deep breaths. Then begin the flow:
Inhale: shift forward into Plank — body straight, core fully engaged.
Exhale: lower halfway (Chaturanga) — elbows pinned to the ribs, body hovering parallel to the floor. Hold the effort here; this is where the heat builds.
Inhale: roll forward onto the tops of the feet, straighten the arms, drive the chest forward and up (Upward Dog) — thighs off the floor, chest fully open.
Exhale: press back to Downward Dog. Repeat this loop 3–5 times. Then step one foot forward into the standing postures:
Lunges: right foot between the hands, low lunge (back knee down) or crescent lunge (back knee lifted). Arms reach up, hips sink. 5–8 breaths. Switch sides.
Warrior II and Triangle: open the body to the long side of the mat. Front knee over the ankle, arms extending wide, gaze forward (Warrior II). Straighten the front leg, reach the front hand toward the shin, back arm up (Triangle). 5 breaths each posture. The chest and hips open; the body expands. Switch sides. Return to Downward Dog; rest briefly in Child’s Pose. Phase 5 — Floor work.
Bridge or Wheel: lie on the back, knees bent, feet flat. Press into the feet and lift the hips and chest toward the ceiling. For the full version, place the hands by the ears and press all the way up (Wheel). Hold 5 breaths; lower slowly. Opens the front of the spine and energises the central axis.
Supine Twist: drop both knees to one side, turn the head the other way. Rest into gravity for 1–2 minutes. The spine unwinds, the last held tension drains. Switch sides. Phase 6 — The Great Seal. Sit on the floor. Fold the left leg so the left heel presses gently against the perineum. Extend the right leg straight out in front.
The grip: reach forward and hold the right big toe, ankle, or shin. Spine as straight as possible.
The inhalation: breathe in fully and completely; hold the breath. The three locks — applied simultaneously while holding the breath:
Root Lock: contract the pelvic floor muscles upward.
Navel Lock: draw the abdomen gently inward and upward.
Throat Lock: tuck the chin firmly to the chest.
The hold: remain here with the breath held and locks engaged for as long as is comfortable. The locks seal both ends of the central channel; the life force, with nowhere to disperse, gathers and flows upward through the spine.
The release: release all three locks, lift the head, exhale slowly. Sit quietly for a few breaths. Switch legs — right heel to the perineum, left leg extended — and repeat. Phase 7 — Rest. Lie completely flat on the back, arms and legs falling open naturally. Let the breath return to its own rhythm.
This is not the end of the practice — it is the most important phase. Everything before was preparation for this stillness. Rest unmoving for at least 5–10 minutes. The practice is complete when you rise.
Occasional writing on the levers, the practices, and how to actually work with them.
No spam. Unsubscribe anytime.
Not sure this is the right practice for you? Sunya AI will identify where your system is contracted and which practice matters most right now.