Warrior warm-up
12 minSurya namaskar A adapted for striking: joints, ankles, shoulders.
Beginner8 weeks · 3–4 days a week
Foundation · 8 weeks
For anyone starting from zero or returning after a break. Priority goes to breath, body axis and technique without loading the joints.
Week navigation
Week 1 · focus
Breath basics
Ujjayi 10 min · basic stance · surya namaskar A
Sessions this week: 3
Structure of the day
- 0–10
Pranayama
Ujjayi, settling in, fixing the gaze
- 10–25
Mobility
Asanas of the day from chapter 3, 45–60 s per side
- 25–70
Technique
Muay Boran combinations, pads, light bag work
- 70–85
Conditioning
Core, planks, skipping rope
- 85–100
Recovery
Yin yoga and nadi shodhana
Sequences used in this cycle
The complexes, explained
Hips for te
18 minSix hip-opening asanas — mandatory before any high-kick work.
Round breathing
9 minKapalabhati and nadi shodhana in a three-minutes-on, one-minute-off format.
Yin after the fight
30 minFour poses for 3–5 minutes: butterfly, dragon, sphinx, supine twist.