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. This free 34-minute practice is an invitation to come back to centre, one layer at a time.
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Check your inbox. The lesson plan is on its way — and every exercise is 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 is a yoga and movement practice designed to bring awareness, ease, and space back to a part of the body that has often carried too much for too long. Move slowly. Stay curious. Let sensation be your teacher.
The five phases
Inside the lesson plan
A glimpse at
what is waiting for you.
The first three movements are below. The full 34-minute sequence — all thirteen poses with guidance cues — is yours when you drop your email.
| 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 x 2 variations | 3 min | 5 variations available. Both sits bones stay heavy. | Part 18 |
| Activate | Table Top — Knee to Elbow core awareness | 2 min | Spine stays long as the knee draws in. | New |
| Activate | Psoas Release x 2 variations | 4 min | A slow, attentive release of the deep hip flexors. | Part 20 |
| Build | High Lunge front foot on blocks | 3 min | Both feet grounded, back knee rotates gently. | Part 23 |
| Build | Unbalanced Body Adjustment hip routine | 3 min | Notice each side without judgement. | Hip Routine |
| Integrate | Unbalanced Body Adjustment continued | 3 min | Awareness replaces compensation. | Part 14 |
| Integrate | Standing Pelvic Awareness realignment cues | 3 min | Find the pelvis in its natural resting place. | Part 11 |
| Integrate | Single Bridge glute + hamstring awareness | 2 min | Press through the heel — glutes engage before the hips rise. | Part 7 |
| Restore | Reclined Twist spinal release | 3 min | Let the twist follow the exhale. | Bedtime Routine |
| Restore | Savasana or legs-up-the-wall | 5 min | No agenda. Let the nervous system settle. | Part 8 |
Every movement is on Instagram
Evelyn has filmed each pose 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.
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 blends gentle challenge with deep nourishment — drawing from multiple yoga lineages and a life lived across cultures. 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
Education
Vancouver, BC · @omstoryyoga