Core & Breath Connection

Warm-up

Supine Hip Rolls
120 seconds
As you lie on your back with knees bent and feet flat, gently press your low back into the mat as you exhale and slowly peel your hips, then your spine, off the floor, one vertebra at a time, until you reach your shoulder blades. Inhale at the top, feeling a lovely stretch through your front body, then exhale to roll back down smoothly, slowly, feeling each part of your spine return to the mat, rather than plopping down all at once. Avoid pushing up solely with your feet; instead, initiate the movement from your core.
Segmental Spinal Wave (Seated)
60 seconds
"Alright, let's gently find your seated spinal wave. Begin sitting tall, comfortably upright, feeling your sit bones grounded. Now, soften your jaw, gently tuck your chin, and peel your spine forward one vertebra at a time, letting your belly soften and rounding through your back like a gentle wave, then reverse the movement, stacking your spine back up, chest open, with a soft exhale as you curl forward and a natural inhale as you restack. Remember to keep your movements fluid and connected, avoiding any jerky motions, especially collapsing too quickly at the bottom. You're simply allowing your spine to undulate freely."

Main session

1 round

360-Degree Breath with Transverse Abdominis Engagement
120 seconds
Lie comfortably on your back with knees bent, feet flat, and spine in a neutral position, ensuring you feel supported. As you gently inhale through your nose, imagine your breath expanding 360 degrees into your ribs, then, on a slow exhale through pursed lips, softly draw your hip bones together and up towards your navel, feeling a gentle knitting of your lowest abdominal muscles. A common mistake is pushing your belly out forcefully; instead, focus on a subtle, internal contraction. Remember to maintain a relaxed jaw and shoulders throughout, letting your body find ease and connection.
Bird-Dog (Slow & Controlled)
8-10 slow reps per side
Alright, for your Bird-Bird, let’s start gently on your hands and knees, wrists directly under shoulders and knees under hips, keeping your back naturally flat. As you slowly extend one arm forward and the opposite leg straight back, really focus on exhaling smoothly as you reach, imagining you’re balancing a teacup on your lower back to keep your core solid throughout the movement. The most common pitfall is letting your hips twist, so keep them square to the floor as you move with beautiful control, breathing in softly as you return to the starting position.
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Cool-down

Happy Baby Pose
60 seconds
Gently lie on your back, knees bent, feet flat on the floor, and take a moment to soften. As you inhale, slowly draw both knees towards your chest, then on your exhale, catch the soles of your feet or your ankles, widening your knees towards your armpits. Breathe deeply into your belly here, feeling your lower back gently release. Remember to keep your head and shoulders relaxed on the mat, avoiding any tension in your neck or jaw. A common mistake is to pull too hard, overarching the lower back, so focus on ease over depth.
Supine Twist
60 seconds
Gently lie on your back, knees bent and feet flat, arms out like a T. Inhale to prepare, then as you exhale, slowly let both knees soften to one side, keeping your shoulders grounded. Breathe naturally here, feeling a lovely stretch through your side and back, then inhale as you return to center and repeat on the other side. Remember to move with your breath, letting your core gently support the movement. A common mistake is allowing your opposite shoulder to lift too much; keep both shoulder blades connected to the floor for the best release.