Warm-up
Torso Twists & Shoulder Rolls
60 seconds
Standing tall with a gentle bend in your knees and hands resting lightly on your hips, begin by softly twisting your torso side to side, as if wringing out a towel from your waist, exhaling as you twist and inhaling back to center. Once you've done a few gentle twists, smoothly transition into rolling your shoulders forward and then backward, letting your breath flow naturally and deeply. A key tip is to keep your gaze following your twists, helping to maintain a nice spinal alignment. A common mistake to watch out for is forcing the range of motion; remember, it's about gentle mobility, not a deep stretch.
Main session
Core & Leg Activation
2 roundsBird-Dog
30 seconds
Begin on all fours, hands directly under your shoulders and knees under your hips, maintaining a long, neutral spine. As you inhale, gently extend one arm forward and the opposite leg straight back, imagining you're reaching through your fingertips and heel, keeping your core engaged and hips level, almost like balancing a cup of tea on your lower back. Exhale as you softly return to the starting position. A common pitfall is letting your lower back sag or hip rotate, so focus on keeping your belly button drawn lightly towards your spine throughout the movement. You're building wonderful core stability, one gentle reach at a time!
Glute Bridge
12 reps
As you lie on your back with knees bent and feet flat, about hip-width apart, try to imagine gently melting your ribs down into the mat. Inhale deeply, then exhale as you push through your heels, lifting your hips towards the ceiling until your body forms a straight line from knees to shoulders; think about squeezing a towel between your glutes at the top. Inhale as you slowly lower back down, articulating your spine one vertebra at a time. A common mistake is letting your knees splay out, so aim to keep them tracking directly over your ankles. You’ve got this!
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Wall Push-ups
12 reps
"Alright, imagine you're a sturdy tree leaning against a wall; stand about arm's length away, feet hip-width apart. As you gently lean in, breathe in smoothly, letting your elbows soften and point slightly back. Now, push away from the wall with purpose, exhaling evenly, almost as if you’re pushing a heavy door open. Focus on keeping your core engaged throughout, like you're bracing for a hug, to prevent your hips from sagging or arching excessively. You've got this, strong and steady!"
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Cool-down
Child's Pose
60 seconds
Gently come onto your hands and knees, with your big toes touching and knees wide apart, like a frog resting. As you slowly exhale, melt your hips back towards your heels, reaching your arms forward or letting them rest beside your body. Imagine your breath creating space and easing any tension in your back during each long, slow exhale. Focus on letting your chest truly soften towards the floor, rather than arching your back upwards. A common mistake is holding your breath or rushing into the pose, so just breathe deeply and let gravity do the work for a wonderful release.
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