Building to a 30-Second Hold
Many SEGA competition poses require a 30-second hold. Trying for 30 seconds on day one usually ends in shaking and a lost shape. Building up in steps of about 10 seconds gets you there faster.
This tip is scheduled for Friday 4 December 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Pick one pose you want to hold longer — for example Tree or Warrior II.
- Week 1: hold for 10 seconds, rest for 10, repeat 3 times.
- Week 2: hold for 15 to 20 seconds, 3 times.
- Week 3: hold for 25 to 30 seconds, twice.
- Keep the breath slow; end the hold when the breath turns ragged or the shape changes.
- Record your holds so you can see your progress.
Go deeper
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
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