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Paola, the game

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Just warming up
A note from your coach

You do not need to have done anything since we last talked. Everything you settled is still sitting safe in Yours, and nothing here ever asks you again. I just kept building quietly while you were away.

Here is the new thing, and it might be my favourite so far. Alongside getting the classes ready, I want to help your actual teaching get better, the way the very best in the world do it, one small idea at a time. This week's idea is silence, a little further down. It is not homework. It is just something to play with if you feel like it, and there is a mic on it so you can talk to me about it any time.

I also worked out two new classes for the deck: the next step in your sun salutation set, and one for the evenings when you have got nothing left in the tank. Both fully mapped, both waiting for a yes whenever you feel them.

No rush on any of it. Come and go as you like.

💬

I'm on every card now, not just up here

No more one big chat box. Every card and every question below has its own little mic. Hold it and talk, or type, right on the thing you're thinking about, and I answer right underneath it. Voice is easiest. The first time, Safari asks to use the microphone: tap Allow.

🏆

Yours, decided, done, yours forever

Everything you've already settled. It only grows, nothing here ever gets asked again.

✍️ Your line, live on paolaloop.com, word for word 🎬 First drop = Wake the body #1, your name for it “20 min Wake the Body, morning yoga, all levels” 🌀 Gravity class = “18 min stretch, let gravity do the work”, your pick 🖼 Evening cover = the calm, centred one, your pick 🎙 Your voice reaches me, hold the mic and talk, tested and working “15 min Neck Reset, for a day of screens” “18 min The Spine, gentle stretch for a stiff back” “10 min morning stretch for people who wake up like furniture” 💬 Thursday = “New one's up.” 🌀 30 Days of LOOP, day 30 ends with a video + your word 🔇 No music, the place is the soundtrack 💬 Clean captions people can switch on 🎞 First frame: already seated 📸 Instagram, made, and set to Creator 🎒 Tops in the bag · Drive on the phone
✌️

Two quick ones, then the words are done

The gravity class has its name, your pick
You chose the plainest one, now in Yours: "18 min stretch, let gravity do the work." Nothing woo, nothing forced, just the truth of it. Want a word changed? Tell me right here.
The evening cover is chosen, your pick
You tapped the calm, centred one. It is locked in as the cover for the evening class. Done.
🔧

Two little confirms

Your Instagram name, exactly as it is
So the website links to the real one, letter for letter. Open Instagram → your profile → the name at the very top, and put it here.
Passwords, nothing for you to do here
You said this one made no sense, and you were right, it was written for a different kind of phone. Your iPad and your phone already remember your passwords on their own, that little key that pops up when you log in. So there is no switch to flip. If a login ever does not fill itself, tell me right here and I fix it. You never retype or reset anything.
📷

Your photos stay yours. Here is how it all fits

You asked what happens to everything already in your Photos app. The honest answer is: nothing. It stays exactly as it is. Here is the whole picture once, so it is never a worry again. Nothing here is homework, it is just so you know. There is a little mic on each one if you want to ask me anything.

Two separate worlds on one phone, and they never touch
Your Photos app (your memories, your camera roll, your whole life) sits on your Apple side and backs up to your iCloud, the way it always has. Nothing we set up goes near it.
The LOOP side is just two or three Google apps (Drive, and YouTube). Think of it as a work drawer on the same phone. It cannot see into your Photos app, and your personal photos never land in it.
When you film a class, only that one class hops over
You film with your normal Camera, and the class lands in your camera roll like any other video. Then you pick just that class and pop it into the LOOP folder. That one tap is the only thing that ever leaves your phone for the business.
So you never sort or move your real photos. They stay in your Photos app, private, always. The class is the only thing that travels.
David sets the account part up sitting next to you, once
You do not have to figure any of this out on your own. David sits with you for ten minutes, signs the work apps into the one LOOP account, and makes the folder. After that it is simply: film, and pop the class in the folder. That is the whole job, forever.
🎬

The first drop, Wake the body #1, whenever you feel it

You picked it, it's fully mapped, and it doesn't need to be perfect, it needs to exist. Even rough, even as a test: that one real file is what the whole machine gets built around. Here's the day-of card, nothing to memorise, it lives here.

The day-of card (tick = read it once, that's all)
The class: arrive + wake the spine on the floor (cat-cow, hip circles) → child's pose → a gentle low sun-salutation middle → one wobbly balance → settle and breathe. ~20 min, warm-first, your gravity way.
  1. Mic: open the little case, plug the receiver into the phone, clip the mic on your top. It just works, the sound records straight into the video.
  2. Camera: horizontal, about hip height, 3 to 4 m back. Press-and-hold the screen on yourself → AE/AF LOCK, then it never hunts, even with the sea behind you.
  3. Clap once at the start. First frame: already seated. Teach it once, your pace, stop.
  4. Drop it: Drive app → LOOP DROP → upload the file (full quality, never through Photos) + one voice note: what it is, and roughly which minute would make a good cover.
The habit: the moment you stop recording, drop it, before you leave the mat. Then come tick the gold box below and watch what happens.
🎬 DROPPED, it's in the Drive
This is the big one. Tick it only when a real file is in LOOP DROP.
Before the first real one: the 60-second mic test
Clip it on, film one minute, watch it back with earbuds. If that minute looks and sounds right, every filming day will. Once, then forget it.
🌿

A small new thing, just to play with

Here is the new thing I built for you. Alongside the classes, I want to help your teaching get quietly, genuinely better, the way the very best in the world do it, one tiny idea at a time. This is not homework. There is nothing to finish and nothing to lose. Just one small thing to notice this week, if you feel like it. There is a mic on each one, so if you are curious how it works in a real class, hold it and ask me anything.

This week's tiny idea: silence
The masters teach with silence as much as with words. After you give a cue, you do not have to fill the quiet. You let the person feel it, and you watch the sea with them for a few breaths. Beginners rush to talk. You do not have to.
Why it matters: on camera, a few breaths of real quiet after a cue is what makes a class feel calm instead of busy, and it is the easiest thing in the world to do. You just stop talking and trust the place to do half the teaching.
Five tiny ways to play with it (pick any one, any day, or none)
  1. After your peak cues, take three breaths of pure silence, and just watch the sea with them.
  2. Slow your pace to half speed in the cool-down.
  3. For the final rest, drop your voice lower and speak from your chest, a warm blanket of sound.
  4. Speak about 10% less the whole class, and let the place do the other half.
  5. Listen back to one quiet minute of a class with your eyes closed, and enjoy the calm you made.
Any one of these, once, is a win. If one feels good, keep it. If not, let it go. Next week I will bring you the next small idea, only when you have had time with this one.
🎴

The deck, future classes, already worked out

Newest at the top: two fresh ones this time, both worked all the way out. The next step in your sun salutation set, and a class for the evenings when you have nothing left in the tank. Below them the rest of the pile, all fully prepared: sequence, order, safety, words. YES means film it whenever, LATER means it waits, and "never" or "change this" goes in a comment.

Sun Salutations №4, held and deeper · ~15 min · new, the next step
Your set had one, two and three. This is four, and it finishes the arc: learn it, vary it, flow it, and now stay in it.
Take the salutation your body already knows and, instead of flowing past each shape, you stay: fold, low lunge, dog, soft cobra, four to six breaths each while gravity draws you a little deeper. A slow pedal in the dog for the backs of the legs. Knees down stays the honest default. The flow you know, turned into a real stretch.
YES, film it soonLater
When You've Got Nothing Left · ~12 min · new, for the empty evenings
The mornings have their wake-ups. This is the other end of the day: you are wiped, you have nothing, and it asks nothing of you. The most searched thing there is, a class for people too tired to move.
Meet a spent body where it is, slumped on the floor, with one long exhale. Tiny moves to warm, then only the shapes that give the most relief for the least effort: reclined figure-4, a heavy fold, a long slow twist, and the floor holding you at the end. Not a sleep class, no wall, no legs-up. Just feel human again.
YES, film it soonLater
In Bed, Before You're Even Up · ~10 min · new, off your "#1"
You called the first one #1, so you're seeing a morning series. This is the smallest possible sibling: the whole thing done lying in bed, eyes barely open. It's also the easiest class in the world for a stranger to press play on, which makes it a magnet.
Never leave the mattress. Breath and tiny moves (fingers, ankles), then wake the spine with slow knee rocks, one big full-body reach across the bed, one easy twist each way, knees to chest, and you sit up only at the very end, already looser than you woke. The opposite of an alarm.
YES, film it soonLater
Gentle Core & Balance · ~14 min · new, just for you
For the wobbly, and for a middle that went quiet from sitting. Balance is a big word people search for, and there was no class for it yet.
Wake the quiet middle so it can hold you up. Warm the spine and the feet, wake the deep core gently on the floor (no crunching, nothing in the neck), then carry that steadiness up to a balance beside a wall, where the wobble is the practice, not the fail.
YES, film it soonLater
Happy Knees · ~12 min · new, just for you
The feet and ankles have a class, the knee didn't, and it's the joint people are most scared to move. This one is safe, and it says so out loud.
Look after the knee by looking after everything around it: warm it with no weight, lengthen the quad, hamstring and calf, free the hip and ankle that steer it, wake the support gently. No deep bending under weight, ever. It names the honest injury line for anyone it isn't for.
YES, film it soonLater
Sun Salutations №2 · ~13 min · new, just for you
The second one in the series, after the base. Only №1 existed, so the pack was missing its next step.
Build on the base with a variation that opens the hips and the sides: a low lunge that stays and breathes, a gentle crescent reach, an easy twist. Same slow, on-your-own-breath way as №1, knees down as the honest default.
YES, film it soonLater
Sun Salutations №3 · ~14 min · new, just for you
The third in the series. №1 is the base, №2 opens the hips, this one is where the rounds start to flow. It assumes they already have the first two.
Let one round pour into the next on the breath, add a soft high lunge and a gentle lunge twist, still slow, still on their own breath, knees down whenever they want. The one that finally feels like a flow, not a set of shapes.
YES, film it soonLater
12 Minutes to Switch Off · ~12 min · new, just for you
The short sister to your Stretching for Sleep. For the night there is nothing left for a whole class, but the head still will not switch off.
Almost no poses. Long slow breathing (in for 4, out for 6 or 8) as the whole spine of it, one heavy fold, then legs up the wall held for a few quiet minutes. It ends stiller than it starts. The safety line names blood pressure and pregnancy for legs up the wall.
YES, film it soonLater
Tight Shoulders & Upper Back · ~12 min
For the tension you carry up top, the shoulders that ride up toward your ears.
Warm the shoulders and upper spine first, then thread the needle for the knot between the blades, open the front of the shoulders, melt into puppy on gravity alone, and settle heavy.
YES, film it soonLater
Stretching for After Flights · ~15 min · from your drawer
Your own idea, worked out, for people who land folded in half.
Stand and unfold the front → floor hips and hamstrings with gravity → a slow twist → legs up to settle.
YES, film it soonLater
Stretching for Sleep · ~18 min
For heads that won't switch off, done near the bed.
Long exhales (in for 4, out for 6+) → heavy folds → passive hips → legs up the wall → ends stiller than it starts.
YESLater
Hips That Sat All Day · ~16 min
The most-searched body part there is.
Warm with circles → the hip flexor sitting shortens → pigeon (or the gentle figure-4 for tender knees) → butterfly. Soft option offered first, every time.
YESLater
The Whole Body, Once Through · ~20 min
The "if I only do one" class, the anchor of your library.
One slow head-to-toe pass: neck & shoulders → spine → chest → hips → hamstrings → feet. A beginner gets everything in one class.
YESLater
"I'm Not Flexible" · ~14 min
The class you send someone who swears they can't.
Reframe it → four honest basics at their lowest true version → the same four one breath deeper. They feel it change in fourteen minutes.
YESLater
Lower Back After Driving · ~12 min
Drivers, van people, small space, all floor.
Rocking to warm → one-knee releases → the figure-4 (the real driving ache) → a soft twist → child's pose. Gentle mobility, nothing forced.
YESLater
Desk Body Reset · ~10 min
The lunchtime un-cramp, chair + one square metre, work clothes fine.
Drop the shoulders → open the screen-hunch (chest) → lengthen the hips the seat shortens. No mat.
YESLater
Stretching for Energy: Tuesday · ~10 min
Day two of the seven mornings.
Sways and swings → standing cat-cow and a fold → half sun salutations, your pace → one balance. No mat.
YESLater
Hands, Wrists & Forearms · ~8 min
Phone hands, the most used joints nobody stretches.
Warm the joints → both sides of the forearm → the thumb → shake out. Seated, anywhere.
YESLater
Stretching for Stress · ~15 min
For the clenched, jaw, shoulders, stomach.
Breath first → the side body → the hips → a long twist → unclench the jaw → real stillness. Nothing to achieve.
YESLater
Sun Salutations №1, the base · ~12 min
Your Sun Salutations pack begins.
Learn one whole salutation station by station (easy option at each) → flow it slow three times → one round eyes soft. It's yours for life.
YESLater
Feet & Ankles · ~10 min
The two most ignored joints, the base of everything.
Toes → the top and sole of the foot → ankles every direction → the calf line → stand and feel the ground.
YESLater
The Pillow Neck · ~9 min
Woke up with it locked, the careful emergency class.
Warm it with heat first → find the ranges that don't argue → work the easy side, then the stuck side gently → around the pain, never into it.
YESLater
Can't Touch Your Toes · ~12 min
A huge, specific search, the hamstrings and the whole back line.
Warm → the safe supine hamstring (floor's got your back) → seated fold → standing fold. Length comes from letting go, not reaching harder. Bring a towel.
YESLater
📷

Pictures, the website becomes yours

New game: any photo you like, you, a shape, a shadow, the mat, a texture, drop it in the Drive's LOOP DROP. The machine cuts it out and lays it into the website as art, in the site's gold and cream. Your pictures, on your site. No list, no deadline; whenever one catches your eye.

I dropped a photo (or a few) for the site
Drive → LOOP DROP → upload. Say here (or in a voice note) if there's one you especially want on the site.
The photo hour, eight shots, at last light, whenever the light's right
  1. Your feet on the deck
  2. One pose, wide, the horizon
  3. Second pose, different top
  4. Your face after practice
  5. The mat + view, no person
  6. The setup itself
  7. A detail, hands, texture
  8. One you like
Wipe the lens · press-and-hold to lock focus · no filters. Full quality: Drive "LOOP DROP" (never through Photos).
🗄️

The drawer, every class idea in your head

Ten seconds each, whenever they come. Just NAME plus WHO ("stretching for after flights, for people who land folded in half"). Each one comes back as a full ready class in the deck; the after-flights one up there started exactly like this. Hold the mic below and say it, or type it.

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