Warm-up
360° Breath Practice (seated)
180 seconds
Alright, let's settle into this enriching practice. Find a comfortable, upright seated position, with your spine long and shoulders relaxed, feeling grounded yet light. As you gently inhale through your nose, imagine your breath expanding 360 degrees around your abdomen, feeling your waist widen outwards, and then softly exhale through pursed lips, allowing everything to gently draw inward. Really focus on that full, three-dimensional expansion on the inhale. Just be mindful not to push or strain during the exhale; let it be a gentle release, not a forceful expulsion. You're doing beautifully.
Main session
Breath-Led Core Activation
2 roundsHundred Prep (modified with focus on breath)
10 breaths
Gently lie on your back, knees bent, feet flat, and hands lightly resting behind your head, elbows wide, ready to begin your Hundred Prep. As you exhale slowly and deeply, feel your core engage gently to lift your head and shoulders, eyes gazing towards your thighs, then inhale smoothly as you lower back down with control. Remember to keep your chin slightly tucked, creating a small space between your chin and chest, and be mindful not to yank on your neck with your hands; they're just there for light support.
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Toe Taps (supine)
12 reps per side
Lie on your back with knees bent, feet flat on the floor, about hip-width apart. As you exhale gently, lift one foot just enough so your toe barely taps the floor, maintaining a stable pelvis, then softly return it as you inhale. Alternate legs, flowing smoothly. Focus on keeping your lower back pressed gently into the mat throughout, avoiding any arching – a common mistake many women make when their core isn’t fully engaged. This slow, controlled movement builds lovely core stability.
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All Fours Opposite Arm/Leg Tap
8 reps per side
Okay, let's get into this All Fours Opposite Arm/Leg Tap. Begin on all fours, hands under shoulders and knees under hips, back nice and flat. As you gently exhale, reach one arm forward and the opposite leg back, just tapping the floor with your fingertips and toes, keeping your core gently engaged so your back stays steady. Inhale as you return to start, feeling that controlled movement. A great tip here is to imagine a cup of tea on your lower back – keep it still! Try not to let your hips rotate or your belly drop as you extend.
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Cool-down
Child's Pose with Deep Breath
120 seconds
Let's find some calming release with Child's Pose and a deep breath! Begin on your hands and knees, then gently drop your hips back towards your heels as you extend your arms forward, resting your forehead on the mat. As you slowly inhale, feel your belly expand into your thighs, and as you exhale, soften deeper into the pose. A great tip is to allow your knees to be as wide as feels comfortable for your hips, creating more space for your torso. Just be mindful not to collapse completely into your shoulders; keep a gentle active reach through your fingertips.
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