Warm-up
Child's Pose to Cat-Cow
180 seconds
Begin on all fours, wrists under shoulders, knees hip-width apart. As you exhale, gently sink your hips back towards your heels for Child's Pose, feeling a soft stretch along your spine. Inhale deeply as you ripple forward and arch your back for Cat-Cow, letting your belly soften and your chest open. Exhale slowly as you return to Child's Pose, finding a calming rhythm. Keep your spine long and avoid collapsing into your lower back during the Cow pose; a common mistake is rushing the movement and not fully extending. Focus on the breath guiding each graceful transition.
Main session
Slow Flow Stability
1 roundSun Salutation A (modified)
3 rounds
Begin at the top of your mat, feet hip-width apart, finding a gentle lift through your spine as you inhale. As you deeply exhale, softly hinge from your hips, bending your knees as much as needed to comfortably bring your hands towards the floor for a forward fold. With your next inhale, lift halfway, lengthening your spine and gently pressing your shoulders back, then exhale to step one leg back, followed by the other, to a modified plank with knees down. Continue to breathe deeply and smoothly throughout, allowing your breath to guide each deliberate movement. Remember to keep your core gently engaged for support, and watch out for holding your breath or rushing the transitions.
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Low Lunge with gentle twist
60 seconds
Let's flow into this gentle twist. Begin by stepping your right foot far back, finding a comfortable low lunge with your left knee stacked over your ankle and your back heel lifted. As you inhale, lengthen your spine, and then on your exhale, gently twist your torso to the left, reaching your left arm toward the ceiling, allowing your breath to deepen the stretch. Keep your hips steady, imagining a straight line from your back heel to the crown of your head. A common mistake is letting the front knee collapse inward; keep it aligned with your toes for stability.
Warrior II to Reverse Warrior
60 seconds
As you step into your Empowered Warrior II, envision roots grounding you through both feet, shoulders relaxed, gaze strong over your front middle finger, inhaling deeply. On your exhale, gently flow into Reverse Warrior, reaching your front arm high, feeling the beautiful lengthening along your side body, soft bend in your front knee, remembering to keep that back leg strong and straight; avoid collapsing into your lower back, instead finding length and lift.
Gate Pose
60 seconds
Let's find some beautiful length and openness with Gate Pose! Begin kneeling tall with your right leg extended straight out to the side, foot flat and toes pointing forward. As you inhale, lift your left arm high, and then, with your exhale, gracefully lean sideways over your extended right leg, letting your right hand slide gently down your leg, reaching towards your ankle. Focus on sending your breath into your left side, truly expanding those ribs. Remember to keep your hips stacked over your kneeling knee; a common mistake is letting your hips drift back, which limits that lovely stretch. You've got this!
Cool-down
Standing Torso Twist
120 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.
Savasana
180 seconds
Gently invite your body to lie down on your back, letting your arms rest naturally a bit away from your sides with palms facing up, and your legs uncross and soften. As you settle, simply notice the gentle rhythm of your breath – a soft inhale filling your chest and belly, and a slow, complete exhale releasing any tension. A beautiful way to deepen this rest is to imagine your body becoming incredibly heavy, sinking into the earth beneath you with each out-breath. Try to avoid fidgeting or adjusting too much; just allow yourself to be still.
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