Free Lesson Plan · APT Realign Series
A practice built
for how your
body actually
moves.
When the pelvis is out of its natural resting place, the whole body compensates — low back, hips, breath. This free 34-minute movement practice is an invitation to come back to centre, one layer at a time.
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It's on its way. Check your inbox — and find every exercise ready and waiting in the @omstoryyoga Story Highlights.
About this practice
Your pelvis is
the centre of
everything.
When the pelvis shifts out of its natural resting place — loading the low back, drawing the hip flexors short — everything above and below has to adapt. Most people live in that adaptation without noticing it. It shows up as tightness, fatigue, a dull ache that never quite resolves.
This is not a clinical protocol. It's a yoga and movement practice designed to bring awareness, ease, and space back to a part of the body that's often carried too much for too long. Move slowly. Stay curious. Let sensation be your teacher.
The five phases
The full sequence
34 minutes.
Thirteen movements.
Each movement is filmed and waiting in the @omstoryyoga Story Highlights. Evelyn has prepared them all — follow along from your phone, in your own time.
| Phase | Pose / Movement | Time | Guidance | Part |
|---|---|---|---|---|
| Arrive | Tall Seat with Flat Back towel coil under sitting bones | 1 min | Elevate the sitting bones — let the floor fill the gaps, and the spine find its length. | Part 26 |
| Arrive | Diaphragmatic Breathing 3-part breathing / Viloma pranayama | 1 min | Deep core breathing in Happy Baby. Sacrum grounded — feel the breath move the whole torso. | Part 24 |
| Activate | Seated Side Bend oblique stretch | 2 min | Sitting bones stay grounded — let the opening come from the side body, not the hip. | Stretch Routine |
| Activate | Hip 90/90 × 2 variations — choose from gallery | 3 min | 5 variations available — choose what your body is ready for today. Both sits bones stay heavy. | Part 18 |
| Activate | Table Top — Knee to Elbow core + hip flexor awareness | 2 min | Spine stays long as the knee draws in — feel the core engage without holding the breath. | New |
| Activate | Psoas Release × 2 variations | 4 min | A slow, attentive release of the deep hip flexors. Adjust for whichever side holds more — this is common. | Part 20 |
| Build | High Lunge front foot on 2 blocks or chunky books | 3 min | Both feet grounded, back knee rotates gently toward the floor. Six variations available — find yours. | Part 23 |
| Build | Unbalanced Body Adjustment hip routine | 3 min | Notice each side without judgement. The body adapts — this is where you meet it with something different. | Hip Routine |
| Integrate | Unbalanced Body Adjustment continued — hip care | 3 min | Work each side with care. Awareness replaces compensation — there's no need to push through. | Part 14 |
| Integrate | Standing Pelvic Awareness realignment cues | 3 min | Find the pelvis in its natural resting place. The body holds itself — no gripping required. | Part 11 |
| Integrate | Single Bridge glute + hamstring awareness | 2 min | Press through the heel — feel the glutes engage before the hips rise. Low back stays long and easeful. | Part 7 |
| Restore | Reclined Twist spinal release | 3 min | Shoulders stay heavy. Let the twist follow the exhale — softer is almost always better here. | Bedtime Routine |
| Restore | Savasana or legs-up-the-wall variation | 5 min | No agenda. Let the nervous system settle. Stay as long as you need. | Part 8 |
Every movement is on Instagram
Evelyn has filmed each pose in this sequence and organised them into the @omstoryyoga Story Highlights. Ready and waiting — follow along from your phone, in your own time.
Coming soon — APT Realign Program
A fuller practice
is on its way.
This lesson plan is a taste of something deeper — a structured yoga and movement program built around pelvic awareness, hip care, and daily practice habits. Two paths, depending on where you are and how much time you want to give it.
Foundation
3-Week Program
- Full 3-week progressive movement sequence
- Daily 5–30 minute practice sessions
- Anatomical guidance with real-time cues
- All movements from this lesson plan
- Lifetime digital access
Transformation
8-Week Program
- Everything in Tier 1 Foundation
- Extended 8-week progression arc
- Advanced sequencing and variations
- A deeper, sustained practice journey
- Lifetime digital access
All movements filmed and waiting in Story Highlights → instagram.com/omstoryyoga
Your guide
Evelyn Yang
Yoga Educator & Innovative Wellness Retreat Curator
Evelyn's teaching style blends gentle challenge with deep nourishment — drawing from multiple yoga lineages and a life lived across cultures. Expect non-repetitive sequencing, progressive movement, and a teacher who treats every student's experience as genuinely individual.
Since 2020, she has taught a minimum of 350 hours each year — not to collect credentials, but because the practice keeps asking more of her. Her aspiration is not to share yoga as information, but to serve each person's unique journey, weaving authenticity, personal growth, and genuine care into every class and retreat.
Training & study
Plus 1,500+ hours of personal practice including Forrest Yoga, Dharma Yoga, and Iyengar Yoga.
Education
Vancouver, BC · @omstoryyoga