Warm-up
Standing Shoulder Rolls
60 seconds
Let's gently roll out those shoulders! Begin standing tall with your feet hip-width apart and a soft bend in your knees, arms relaxed by your sides. Now, softly inhale as you roll your shoulders back and up towards your ears, then as you exhale, allow them to drift forward and down, flowing through the movement. Focus on keeping your neck long and relaxed throughout, avoiding the common mistake of shrugging your shoulders forward rather than truly rolling them back and around. Remember, this is about smooth, fluid motion to release tension.
Ankle Rocks (standing)
60 seconds
Alright, ladies, for your ankle rocks, stand tall with your feet about hip-width apart, spine long and gaze forward. Now, gently lean forward, letting your weight shift onto the balls of your feet as your heels lift, then smoothly rock back, lifting your toes as your heels ground down. Breathe naturally and rhythmically throughout. Remember to keep your core gently engaged – think of it as a subtle corset – to maintain good posture and stability. A common mistake is using momentum from your whole body; strive to isolate the movement to just your ankles for the best results. You've got this!
Main session
Stability & Release
1 roundSlow Squat to Stand
8 reps
Before you begin, imagine a string gently pulling the crown of your head towards the ceiling, lengthening your spine without stiffness. Now, as you slowly lower yourself down as if finding a chair behind you, gently exhale; feel your core embrace you evenly, and keep your knees tracking directly over your ankles without letting them cave inwards. Then, with a soft inhale, gracefully press through your heels to stand back up, aiming for a smooth, controlled ascent every time. A common error here is rushing the standing phase, so really focus on that slow, thoughtful return to standing.
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Arm Swings & Chest Opener
60 seconds
Stand tall with a soft bend in your knees, arms relaxed at your sides. As you inhale deeply, gently swing your arms forward and up, reaching for the ceiling, feeling your chest naturally open. Exhale smoothly as you lower your arms back down and slightly behind you, opening your chest even more. Focus on maintaining a long, proud spine throughout the movement. A common mistake is letting your shoulders hunch forward during the swing; instead, imagine gently pulling your shoulder blades down and back to really open up.
Standing Side Bend
30 seconds
Stand tall with your feet hip-width apart, arms relaxed by your sides. As you gently inhale, reach one arm overhead, feeling your waist lengthen. Exhale slowly as you gracefully bend to the side, imagining a long, beautiful curve through your body. Keep your hips steady, resisting the urge to let them shift out to the side. A common mistake is collapsing forward or backward, so remember to stay in one flat plane, like you're between two panes of glass. You've got this!
Prone T-Stretch (on stomach)
60 seconds
Lie on your tummy with arms out like a 'T', palms down, imagining yourself melting into the mat. As you gently inhale, slowly lift your opposite arm and leg barely off the floor, feeling a gentle lengthening. Exhale smoothly as you slowly lower them back down, letting every movement be fluid and controlled. Really focus on engaging your core to protect your back, keeping your neck long and relaxed as you move, avoiding any arching in your lower back. You've got this!
Supported Bridge Pose (lying)
120 seconds
Let's gently bring your focus to this supported bridge, a lovely way to open the chest and release the back. Begin by lying on your back with knees bent, feet flat, hip-width apart, and a block or cushion handy. Inhale slowly and as you exhale, press into your feet, lifting your hips just enough to slide the support under your sacrum – that flat bone at the base of your spine. Rest your weight fully on the support, breathing deeply and evenly into your belly. A key tip is to keep your inner thighs gently engaged, preventing your knees from splaying outward. Avoid pushing through your feet so hard that your lower back arches excessively; let the support do the work.
Cool-down
Body Scan Relaxation (lying)
180 seconds
Lie comfortably on your back, arms gently at your sides, palms up, with your feet falling naturally open. As you slowly breathe in through your nose, really feel the breath deepen into your belly, and as you softly exhale through your mouth, let go of any tension, moving your awareness from your toes all the way up your body. A helpful tip is to imagine a warm wave of relaxation washing over each part of you as you release that exhale. Just remember to avoid rushing through any part of your body; truly settle into each pause rather than skipping areas that might feel challenging.
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