Warm-up
Soft Breath Awareness
120 seconds
Gently find a comfortable seated or lying position, allowing your body to soften into the support beneath you. Now, simply bring your awareness to the natural rhythm of your breath – notice the cool air entering your nose, the gentle expansion of your belly, and the warm air as you softly exhale through pursed lips. Focus on a long, slow out-breath, letting go of any tension. A common mistake is trying to control the breath too forcefully; instead, just observe its gentle ebb and flow, like a calm tide. This gentle awareness helps soothe your system.
Main session
Ease into Stillness
1 roundKnees-to-Chest Rock
60 seconds
Lie gently on your back with your knees bent and feet flat, arms softly at your sides. As you exhale slowly and deeply, draw both knees towards your chest, giving them a gentle hug with your arms, feeling a beautiful release in your lower back. Inhale as you guide your feet back to the floor, completing one fluid rock. Remember to keep your head and shoulders relaxed on the mat throughout. A common mistake is to pull the knees too aggressively, rather than letting the breath initiate the gentle squeeze and release. Enjoy this soothing moment for your body.
Standing Torso Twist
60 seconds
Stand tall with your feet hip-width apart, knees soft, and your arms reaching out to the sides at shoulder height. Breathe in to grow tall through the crown of your head. As you exhale, gently lift your pelvic floor and slowly turn your ribs and shoulders to one side, letting your arms travel with you while your hips stay facing forward. Lower your arms a little if your shoulders tire. Breathe in as you come back through the centre, then exhale and turn to the other side. Keep the movement smooth and easy, never forced, and only turn as far as feels comfortable in your lower back. Let your head follow your chest so your neck stays relaxed. You should feel a gentle release through your waist, mid-back and shoulders.
Thread the Needle
60 seconds
Alright, let's gently soften into Thread the Needle to release tension. Begin on all fours, wrists under shoulders and knees under hips. As you exhale slowly, slide one arm underneath the other, palm facing up, letting your shoulder and ear softly rest on the mat, lengthening through your fingertips. Inhale as you return to starting, feeling that spaciousness in your upper back. Remember to keep your hips stacked directly over your knees throughout the movement; a common mistake is letting the hips shift back toward the heels, which reduces the stretch.
Child's Pose Rest
120 seconds
Gently find your way to Child's Pose Rest by kneeling on your mat, bringing your big toes together and opening your knees comfortably wide or keeping them closer if that feels better. As you softly exhale, slowly lower your torso forward, letting your arms extend out in front of you or rest alongside your body, settling your forehead to the mat. Breathe deeply and slow through your nose, really focusing on lengthening your spine with each inhale and releasing tension with each exhale. A helpful tip is to allow your hips to sink heavily toward your heels, finding that grounding sensation. Be mindful not to let your shoulders creep up towards your ears; instead, keep them relaxed and soft.
Cool-down
Restorative Savasana
300 seconds
"Sweetheart, let's settle into our Restorative Savasana. Gently lie back, letting your body feel fully supported by the ground underneath you, maybe placing a bolster under your knees for extra comfort. As you melt into the surface, simply observe your breath, allowing each exhale to be a soft release, a letting go of any tension. Focus on softening your jaw and the space between your eyebrows – this slight release can work wonders. Just watch out for gripping your hands or feet; remember, this is all about effortless surrender, finding stillness and peace within."
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