• The Four Rules — digital guide cover

Digital guide · 15 pages · sent by email

The Four Rules — Your First Thirty Nights on the Mat (Digital Guide)

The Four Rules — Your First Thirty Nights on the Mat (Digital Guide)

The four rules, a thirty-night plan, four positions, and the fixes for the nights that feel off. Written for the first month on the mat.

$19.99
$19.99
SALE Sold out
  • Sent to your email after checkout
  • Read on your phone
  • 60-day money-back
American Express Apple Pay Diners ClubDiscoverGoogle Pay Mastercard PayPalShop Pay Visa
How do I get it?
It comes to the email you use at checkout as a PDF. Open it on your phone, save it, print it if you like.
Do I need the mat?
It's written for people who have the mat or are about to. If you are still deciding, the guide will tell you exactly what the first thirty nights look like.
How long is it?
Fifteen short pages. Most people read it in the time it takes the mat to turn warm.
Our 60-day guarantee
If it did not help you use the mat better, email us and say so. We refund it, no questions.
View full details

What is inside

Fifteen short pages. Read in the time it takes the mat to turn warm.

1

Why most people quit at minute four

The one thing that separates the drawer from the floor.

2

The four rules, one page each

Bare skin, firm floor, shoulders to hips, past five minutes, and the reason behind each.

3

The stop rule

When to get off, and when a softer surface is the answer.

4

Night 1 to night 30

A plan in nights and minutes. No charts, no numbers to track.

5

Four positions

The basic lie-down, knees bent, feet on the mat, and the chair trick for the shoulders.

6

What the research says

The studies, in plain words, and what they do not say.

7

The nights that feel off

The three usual reasons, and the fix for each.

8

Care

Cover off, cold wash, air dry. Roll it, do not fold it.

The guide is for the mat

Do not have the mat yet? Start there.

The guide explains the first thirty nights. The mat is the thirty nights.

See the mat
60DAYS

You do not have to decide it works. You have to decide it is worth 60 days of finding out.

Take it home. Use it the way the four rules say — bare skin, firm floor, shoulders to hips, past five minutes — every night for 60 days. If nothing changes, email us and say “it did nothing.” That is the whole process. No form, no photographs, no phone call, no restocking fee.

Pick your set

General wellness product, not a medical device. Not intended to diagnose, treat, cure or prevent any condition. It will not change what a scan shows. If you are pregnant, or have a skin, circulation or clotting condition, ask the clinician who manages it before you order — if they say no, we refund you without a return. If you feel more braced the day after than before, use a softer surface, a shirt, and five minutes, or stop; tell us and we refund you. 60-day money-back on every order.