Warm-up
Centering Breath
120 seconds
Let's find your grounding with this centering breath. Gently stand tall, feet hip-width apart, feeling steady and rooted. Now, as you inhale slowly through your nose, imagine filling your lower belly like a balloon, expanding softly. Then, exhale even more slowly through your mouth, letting out all the air as if signing deeply, releasing any tension. The key is to truly feel your belly rise and fall with each breath, rather than just your chest. A common misstep is holding your breath, so remember to keep the flow smooth and continuous, allowing yourself to simply feel present in this moment.
Main session
Mindful Movement Sequence
1 roundSitting Side Bend on a Chair
60 seconds
Sit tall towards the front of a sturdy chair, feet flat and hip-width apart, and rest your fingertips lightly behind your head with your elbows wide. Inhale to lengthen up through the crown of your head. As you exhale, slowly bend to one side, bringing your elbow down towards your hip, and feel a gentle stretch along the opposite side of your waist. Keep both sitting bones heavy on the chair and do not pull on your neck. Inhale to come back to the centre, then exhale to bend to the other side. As you exhale, gently lift your pelvic floor; as you inhale, let it soften and release.
Slow Neck Rolls
90 seconds
Gently begin seated upright with a tall spine, feeling grounded through your sit bones. As you softly inhale, let your chin gracefully drop to your chest, then slowly roll your right ear towards your right shoulder, exhaling smoothly as you complete that half-circle. Pause briefly, then inhale again as you bring your chin back to your chest, and exhale just as deliberately as your left ear moves towards your left shoulder. Remember to keep your shoulders relaxed and down throughout. A common tendency is to rush, so take your time and really breathe into the stretch.
Pelvic Tilts (lying)
60 seconds
Lie comfortably on your back with your knees bent and feet flat, hip-width apart. To begin, gently flatten your lower back into the floor, tilting your pelvis up towards your ribs, breathing out smoothly as you do. Then, slowly arch your lower back slightly, creating a small space between your back and the floor, breathing in as your pelvis tilts forward. Imagine your belly button drawing softly towards your spine on the exhale to protect your back. A common mistake is using large, jerky movements; instead, focus on smooth, controlled, and small movements you feel right in your pelvis.
Standing Scapular Rotation
120 seconds
Stand tall with your feet hip-width apart, arms relaxed by your sides and knees soft. Breathe in as you slowly lift your shoulders up towards your ears, then draw them back, squeezing your shoulder blades gently together. As you exhale, let them slide down and around to the front in a smooth, slow circle. Gently lift your pelvic floor as you breathe out and keep your ribs soft, so your lower back stays long rather than arching. Keep your neck relaxed and your arms heavy, and let the movement come from your shoulder blades. Make the circles smaller if anything pinches, and after a few circles switch direction. You should feel your upper back and the tops of your shoulders loosening.
Lying Figure 4 with Rotation
90 seconds
Lie on your back with your knees bent and feet on the mat. Cross your right ankle over your left knee, then thread your hands behind your left thigh and gently draw it towards your chest until you feel a stretch in your right hip and buttock. Keep your head and shoulders resting on the mat. Now slowly let your right knee open out and draw it back in, a small, easy rotation at the hip, never forcing it. Breathe slowly: as you inhale, let your belly and pelvic floor soften and widen; as you exhale, gently lift your pelvic floor and relax a little deeper into the stretch. Swap sides halfway through.
Cool-down
Alternate Nostril Breathing
120 seconds
Find a comfortable, upright seated position, letting your shoulders relax gently down your back. Use your right thumb to close your right nostril as you slowly inhale through your left, noticing the air filling your body. Then, close your left nostril with your ring finger, release your thumb, and softly exhale through your right. Continue this, alternating nostrils with each inhale and focusing on the slow, even rhythm of your breath. Remember to keep your breath soft and quiet, avoiding any forceful inhales or exhales, which can disrupt the calming flow.
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