The ODIAMA Floor Sequence
This Sequence takes ODIAMA practice to the floor, developing comfortable, coordinated movement in a position where we spent the first year of our lives preparing to stand, and where we still spend an important part of our lives today. It complements your standing Daily Sequence and can also provide a comfortable starting point when standing practice is temporarily difficult.
Tap on video to begin today’s 10-Minute Sequence.
Prepare your space for Practice
What is the ODIAMA Floor Sequence?
We spend the first year of our lives learning to move on the floor before we learn to stand and walk.
Throughout life, we also spend many hours in horizontal positions. Being comfortable and capable on the floor, including getting down to the floor and back up again, remains an important part of natural movement.
That is why the ODIAMA Floor Sequence starts standing and ends standing, with floor movement in between.
How does the Floor Sequence fit into ODIAMA?
The Floor Sequence complements your standing Daily Sequence rather than replacing it.
We recommend practicing it regularly, ideally in addition to your current Daily Sequence. Unlike the standing sequences, the Floor Sequence does not progress through levels. It maintains fundamental floor-based movement while supporting your continued standing practice.
Standing movement remains the backbone of ODIAMA.
What if standing is uncomfortable?
If even a Level 1 standing sequence is temporarily uncomfortable, you can use the Floor Sequence as Level 0.
Practice only the floor exercises that feel comfortable, while gradually working toward returning to Level 1 and progressing through the standing levels when you are ready.
Getting down to the floor and returning to standing are built into the sequence, so the connection with upright movement remains part of the practice.
The same ODIAMA principle applies
Your practice should feel comfortable while you are doing it, and you should aim to feel better than before, with less discomfort, more comfortable movement, or both.
Modify or skip any exercise that causes pain or discomfort. You do not need to complete every exercise for the Floor Sequence to be useful.
If none of the floor exercises feel comfortable and you consistently feel no benefit after practicing, treat this as a signal that your current Exercise Plan may need reassessment.
When something changes
If anything changes, you can adjust your training level in My Exercise Dashboard or talk to Shushu for guidance.
It is perfectly normal to make changes when the sequence feels too difficult or too easy, a symptom changes, a movement becomes uncomfortable, or you feel ready to progress.
Shushu can help you decide whether to continue, modify your practice, temporarily skip a specific exercise, use a Strategic Exercise, or update your exercise plan.
Remember, progress is not always a straight line. Feel the natural waves of your body, adapt when needed, and continue moving forward at the pace that feels right for you.
The Studio Version (30-Minutes)
Use this 30-minute version for supervised studio practice, or whenever you feel like a longer floor workout.
It includes the same exercises as the 6-minute Floor Sequence, with additional repetitions.
During supervised practice, the additional repetitions give your instructor time to observe your movement, discuss the exercises with you and help refine your practice.
Tap the video to begin the 30-Minute Studio Sequence.