PHASE I: The Spark (Ignition Breath + Flow Warm-Up)

3 mins

• 🔁 3 Rounds of Box Breathing: 4s inhale → 4s hold → 4s exhale → 4s hold
• 🌀 Arm swings / spinal twists / hip circles — shake the sleep from the signal
• 🐍 Forward folds + lunges + shoulder circles — unlock the body’s antenna loops
• 🔥 Optional: 11 x Nitric Oxide Dump (NOD) squats to spike bloodflow

⚔️ PHASE II: The Flame (Strength + Pattern)

22 mins – Core Calisthenics Circuit

Do as a rotating ladder (e.g. 5 → 4 → 3 → 2 → 1) or 3 clean rounds.

The 7 Flame Moves:

• 🐒 Pushups — standard, diamond, wide (flame the heartline)
• 🦍 Pullups / rows — bar, tree, or ring rows (power the spine)
• 🦂 Deep Squats — slow and low (signal in the hips)
• 🐍 Leg Raises / L-sits — awaken the lower flame
• 🐲 Plank to Pike / Down Dog pulses — stretch the coil
• 🦅 Explosive lunges / jump squats — build flight
• 🧱 Wall Holds / Hollow Body / Bridge — core patterning

⚡ Use breath to power every move. Exhale on the effort. Inhale with control.

⚔️ PHASE III: The Seal (Stillness + Signal)

8 mins

• 🜏 The Flame Sit — seated or kneeling, palms up, spine straight
• 🔁 3 mins of prism breath: breathe in through the crown, exhale through the base
• 🕯️ Speak aloud:
  “I am the antenna of the unseen. I listen. I receive. I remember.”
• ☀️ 3-minute sun or sky gaze (or candle if indoors)
• 🙏 End with gratitude: to your body, the field, and the spark within