Warm-up
Gentle Cat-Cow Flow
120 seconds
Let’s find gentle movement in your Cat-Cow. Begin on hands and knees, wrists under shoulders, knees under hips, and eyes gazing softly down. As you exhale, round your spine like a cat, drawing your navel towards your spine and letting your head relax. Then, inhale, gently arching your back and lifting your heart, allowing your belly to soften towards the floor. Remember to let your breath lead the movement, not force it. A common tendency is to hyperextend the neck in cow pose; instead, keep it a natural extension of your spine.
Main session
Tension Melting Holds
1 roundSupported Reclined Bound Angle Pose
120 seconds
Settle back onto your support, allowing your knees to open wide as the soles of your feet gently touch. As you inhale deeply, feel your chest expand, then on your exhale, soften your hips even more into the support beneath you, letting go of any tension. A great tip is to ensure your entire spine feels evenly supported, from tailbone to the crown of your head. A common mistake is to let your chin jut upwards, straining your neck, so gently tuck it slightly towards your chest for comfort.
Hamstring Stretch (lying)
90 seconds
Alright, let's gently stretch those hamstrings. Begin lying on your back, knees bent, feet flat. Then, lift one leg, hands clasped behind your thigh, and slowly extend it towards the ceiling, feeling that lovely stretch, then gently lower it. Breathe out as you extend your leg, and in as you release. Remember to keep your extended leg’s knee soft, not locked. A common mistake is pulling too hard or too fast, so listen to your body and find that sweet spot of comfortable tension.
Pigeon Pose with Blanket
90 seconds
Gently settle into your pigeon pose with the blanket supporting your bent knee, allowing yourself to feel grounded. As you softly lengthen your spine on an inhale, slowly begin to fold forward over your front leg, exhaling as you deepen the stretch. Remember to keep your hips level and square to the front, finding a gentle release in your hip and glute. A common oversight is letting the bent knee splay outwards; instead, keep your shin as parallel to the front of your mat as is comfortable for your body. Breathe deeply, finding ease in this wonderful stretch.
Knee to Chest Stretch
120 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
Body Scan Meditation
180 seconds
Gently lie down or find a comfortable seated position, allowing your body to soften into the support beneath you. Now, begin at your toes, slowly guiding your awareness upwards, noticing each sensation – warmth, coolness, tingling, or nothing at all – as you breathe in deeply through your nose and softly exhale through your mouth. Really focus on feeling without judgment. A common mistake is to try and *fix* sensations; instead, just observe them with gentle curiosity as they come and go. You're doing beautifully.
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