Warm-up
Box Breath (seated)
120 seconds
Alright, let's settle into your Box Breath. Find a truly comfortable seated position, imagine your sit bones rooting down while the crown of your head floats gently upwards, creating a spacious spine. Now, breathe in slowly through your nose for a count of four, hold that breath gently for four, then softly exhale through your nose for four, and pause again for four before your next inhale. Focus on making each segment of the breath smooth and equal; a common pitfall is rushing the exhale or holding too tensely, so just keep it relaxed and unforced, a beautiful, steady square.
Gentle Neck Rolls
60 seconds
Gently settle your shoulders down and back, feeling your spine lengthen. As you exhale, soften your jaw and slowly let your right ear drift towards your right shoulder, pausing just slightly before inhaling as you gracefully bring your head back to center. Repeat on the left side, moving with fluid, unhurried breaths, focusing on a soothing release in the side of your neck, not forcing the stretch. A common mistake is rolling the head backward; instead, imagine tracing a gentle crescent moon with your chin.
Main session
Cooling Flow
1 roundCat-Cow (on all fours)
5 reps
Alright, let's connect with your body through Cat-Cow. Begin on all fours, hands directly under your shoulders and knees under your hips, spine neutral. As you inhale, gently drop your belly, lift your chest, and subtly gaze upward, creating a soft arch. Then, as you exhale, round your spine toward the ceiling, releasing your head downwards like a gentle Halloween cat. Remember to soften your elbows throughout the movement, avoiding hyperextension. A common mistake is forcing the movement too deeply; instead, focus on a comfortable, flowing undulation of your spine, letting your breath guide you.
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Child's Pose with Arm Reach
60 seconds
Begin on your hands and knees, then gently sink your hips back towards your heels, extending your arms forward with your palms down as your forehead rests on the mat. As you reach your arms further, feel that length down your sides and inhale deeply, exhaling slowly with each stretch. Let your rib cage expand to the sides as you breathe, and keep your shoulders relaxed and away from your ears. As you exhale, gently lift your pelvic floor and let it soften fully on the inhale.
Lying Hip Internal Rotation
30 seconds
Lie on your back with your knees bent and your feet flat on the floor, a little wider than your hips. Rest one arm out to the side and let the other hand rest on your belly or reach gently upwards. Breathe in to prepare. As you exhale, gently lift your pelvic floor and slowly let both knees fall to one side, keeping your shoulders heavy on the mat and your feet in place. Breathe in as you bring your knees back through the centre, then exhale and lower them to the other side. Move slowly and let your breath set the pace. Only lower your knees as far as feels comfortable in your hips and lower back, and place a cushion under them if they do not reach the floor. You should feel a gentle release through your hips, waist and lower back.
Knee to Chest Stretch
180 seconds
Lie on your back with both legs long on the mat. Draw one knee in towards your chest and hold it gently with both hands, keeping the other leg long and relaxed. Breathe slowly in through your nose and let your belly rise, then exhale and let the knee sink a little closer without forcing it. Keep your head, shoulders and lower back resting on the mat. Switch legs halfway through. As you exhale, gently lift your pelvic floor; as you inhale, let it fully soften.
Cool-down
Deep Belly Breathing
180 seconds
Alright, let's settle in for some calming deep belly breathing. Begin by finding a comfortable spot, whether sitting or lying down, with your shoulders relaxed and a gentle curve in your spine. Now, place one hand on your chest and the other just below your rib cage, feeling your belly. As you slowly inhale through your nose, really focus on letting your belly gently expand outwards, like a balloon filling with air, then softly exhale through your mouth, letting your belly naturally draw back in. The key here is to keep your chest relatively still; let your belly do most of the work. A common mistake is to quickly gasp for air, so remember to breathe deeply and smoothly. You've got this.
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