Warm-up
Supine Gentle Knee Rolls
180 seconds
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. As you inhale gently lower your knees to one side, keeping your shoulders grounded. Exhale as you slowly return to center, then repeat to the other side. Imagine you're gently wringing out a sponge in your lower back – smooth and controlled. A common mistake is letting your shoulders lift off the floor; remember to keep them anchored so your twist comes from your spine, not your upper body.
Main session
Unwind & Release
1 roundCat-Cow Flow
5 reps slow
Begin on all fours, hands under shoulders and knees under hips. As you inhale slowly, lift your tailbone and chest, allowing your belly to soften towards the mat, gazing gently forward for "cow." Then, as you exhale, round your spine, tucking your tailbone and chin towards your chest, pressing through your hands and knees for "cat," letting your breath guide this fluid transition. Remember to keep a soft gaze and avoid collapsing into your shoulders; a common mistake is rushing the movement, which lessens the spinal articulation.
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Child's Pose with Breath Focus
120 seconds
Gently begin on your hands and knees, then slowly melt your hips back towards your heels, allowing your forehead to gently rest on the mat, arms extended forward or alongside your body. As you settle in, take a long, slow inhale through your nose, feeling your belly expand, and a full, easy exhale through your mouth, releasing any tension. Remember to keep a soft bend in your elbows, avoiding hyperextension. A common mistake is holding your breath; instead, let it flow freely, deepening your relaxation with each cycle. You're doing beautifully, finding peace and ease in this restorative posture.
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.
Knee to Chest Stretch
300 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
Constructive Rest with Belly Breath
180 seconds
Gently lie on your back with knees bent and feet flat, about hip-width apart and a comfortable distance from your glutes, letting your knees softly lean into each other or remain upright. As you begin, gently allow your belly to rise with each inhale and softly fall with each exhale, focusing on a deep, expansive breath extending into your ribs and back. A helpful tip is to imagine a balloon expanding and deflating in your abdomen, guiding that gentle, rhythmic movement. Be mindful to avoid forcefully pushing your belly out, instead cultivating a natural, easy breath that encourages relaxation and ease in your body.
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