Katerina Hartlova does not recommend doing this sequence daily. Because the "11-second isometric" creates deep microtrauma in the connective tissue (which is good for remodeling), you need recovery.
: Combining physical movement with specific breathing techniques to promote relaxation. Katerina-Hartlova 23 11 12 Joga Exercise With S...
The trailing most plausibly stands for "Stretching" or "Spinal Series." In Hartlova’s lexicon, "Joga Exercise With Stretching" refers to a hybrid routine that holds passive stretches for 30–60 seconds while engaging antagonist muscles. Katerina Hartlova does not recommend doing this sequence
If you are new to Joga, do not attempt the 23/11/12 on the first try. Use the beginner protocol: The trailing most plausibly stands for "Stretching" or
In yoga routines like those developed by Hartlova, the emphasis often falls on a balanced "Hatha" approach—holding poses longer to build muscle strength while simultaneously improving flexibility.
: Movements that build functional strength through the core and joints. Sport-Specific Recovery