Warm-up
Seated Spinal Rolls
180 seconds
Alright, let's connect with that spine! Begin sitting tall with your feet flat, knees bent, hands gently on your thighs. As you exhale, slowly roll down one vertebra at a time, drawing your navel towards your spine, allowing your chin to tuck. Inhale as you gently unstack your spine back to tall. A key tip is to imagine each vertebra moving independently, like pearls on a string. A common mistake is using momentum instead of controlled articulation; remember, slow and steady creates the most benefit here. You've got this beautiful movement.
Main session
Nurturing Flow
1 roundGentle Pelvic Tilts to Bridge Pose
5 reps
Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides. Gently flatten your lower back into the mat as you exhale, then slowly peel your spine off the mat one vertebra at a time, lifting your hips towards the ceiling on an inhale, engaging your glutes at the top. Release back down with control, breathing out smoothly. Focus on lengthening your tailbone away from your ribs for a graceful arc. A common mistake is pushing up with your neck; keep your gaze on the ceiling.
0 / 5
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.
Side Lying Quadricep Stretch
60 seconds
"Let's gently lengthen those quads! Begin by comfortably lying on your side, knees slightly bent, and your head supported. Reach back with your top hand to grasp your ankle or foot, drawing your heel towards your glute with a soft, controlled pull. Breathe in naturally as you find your starting position, then exhale slowly as you deepen the stretch, feeling that beautiful extension along the front of your thigh. Remember to keep your knees close together throughout the movement to really target the quad, and try to avoid arching your lower back excessively – we want a gentle stretch, not strain."
Staff Pose to Seated Forward Fold (gentle)
120 seconds
From a comfortable seated position with your legs extended straight forward, gently inhale as you lengthen through your spine, feeling the sit bones grounded beneath you. As you exhale, soften your knees just enough to release any tension, and slowly hinge forward from your hips, reaching your chest towards your thighs, not your forehead towards your knees, allowing your hands to rest wherever they comfortably land. The key is to find a gentle stretch in the back of your legs and spine, rather than straining; a common mistake here is overly rounding the back while trying to force a deeper fold, which can pull on the lower back.
Cool-down
Knees to Chest Rock
120 seconds
Okay, let’s get into this lovely Knees to Chest Rock! Begin by lying on your back with your knees bent and feet flat on the floor; gently bring both knees towards your chest, interlacing your fingers around your shins. As you pull your knees in, take a deep inhale, feeling a gentle stretch in your lower back. Now, exhale slowly as you lightly rock side to side, just a small, comforting motion. Remember to keep your shoulders relaxed on the mat, avoiding any tension in your neck. A common mistake is holding your breath or rocking too vigorously, which can reduce the calming effect of this movement. Just focus on that gentle, rhythmic sway.
Savasana with Hand on Heart
240 seconds
As you gently lie on your back, allow your legs to extend long and arms to rest comfortably at your sides, with one hand gently placed over your heart. Take a slow, deep inhale, feeling your chest softly rise as you breathe in, then release a long, calm exhale, noticing your body surrender deeper into the mat. Feel the steady rhythm of your heartbeat beneath your palm, connecting with your inner peace. A common mistake is letting the mind race, so gently guide your focus back to the sensation of your breath and heartbeat whenever distractions arise.
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