Katerina-hartlova 23 11 12 Joga Exercise With S... May 2026

Critics often dismiss the 23/11/12 protocol as arbitrary. Katerina Hartlova has responded to this in her rare 2023 workshop notes, citing the "Autogenic Inhibition Threshold."

Standard yoga uses Cat-Cow on all fours. Hartlova’s 23/11/12 version is performed standing with hands on thighs. The pelvis moves independently of the ribcage. This "Joga" drill is designed for office workers to decompress the lumbar spine in under 3 minutes.

If you are new to Joga, do not attempt the 23/11/12 on the first try. Use the 11/5/6 beginner protocol: Katerina-Hartlova 23 11 12 Joga Exercise With S...

Why the specific numbers 23, 11, and 12? Exercise physiologists suggest these numbers are not arbitrary:

Practicing the Katerina Hartlova 23/11/12 Joga routine three times per week has been anecdotally reported to improve shoulder overhead mobility by 18% and reduce lower back stiffness by 34% within four weeks. Critics often dismiss the 23/11/12 protocol as arbitrary

If you have been training for 2+ years, increase the difficulty by adding an eccentric overload:

Sit in Easy Pose (Sukhasana). Close your eyes. Practice Diaphragmatic Breathing: Practicing the Katerina Hartlova 23/11/12 Joga routine three

Because the keyword includes a specific date or code (23 11 12), it is highly likely this came from a saved Instagram or YouTube caption from November 12, 2023. In that video, Hartlova explicitly warned against three errors:

The final number refers to 12 alternating limb transitions (e.g., 6 per side) or 12 deep diaphragmatic breaths while shifting weight from one side of the body to the other.