Warm-up
Seated Gentle Torso Circles
180 seconds
Okay, dear, let's explore these gentle torso circles. Start seated tall and comfortably, hands resting on your thighs. Now, softly lean your torso forward, then gently sweep it to the right, back, and left, making a lovely, fluid circle. Breathe smoothly in through your nose as you lean back and out through your mouth as you come forward. Remember to keep your shoulders relaxed and down – avoid shrugging them up towards your ears, which sometimes happens when we try to move too quickly. Enjoy the beautiful freedom in your spine.
Main session
Supported Stillness
1 roundChild's Pose (bolster under torso)
180 seconds
Let's find some gentle comfort and release in your Child's Pose. Begin by kneeling with your bolster lengthwise between your knees, extending it forward as if you're hugging it. As you exhale softly, slowly lower your chest onto the bolster, letting your arms drape comfortably around it or rest alongside your body, turning your head to one side. Breathe deeply, filling your belly and chest, letting each exhalation release any tension. A great tip is to really let your hips relax back towards your heels, even if they don't quite touch – that's your anchor. Just be mindful not to push all your weight into your head; your body should feel supported and restful.
Reclined Bound Angle Pose (knees supported)
240 seconds
Let's find some gentle opening here. Lie back with your feet together, knees open wide and supported by cushions or blocks, feeling comfortably grounded. As you softly inhale, let your inner thighs gradually release, allowing your knees to sink a little deeper into their support. Then, as you exhale, simply observe that quiet stretch, staying present. Remember to keep your chin slightly tucked towards your chest to lengthen the back of your neck. A common thing to watch out for is letting your lower back arch excessively; try to keep it gently pressing into the floor.
Gentle Supine Twist (knees to one side)
120 seconds
Alright, let's gently twist our way to some lovely spine mobility. Lie comfortably on your back, arms open wide in a relaxed T-shape. Now, let your knees softly drift over to one side, only as far as feels good, keeping your opposite shoulder connected to the mat, exhaling smoothly as you twist and inhaling softly as you return to center. Remember to really soften your shoulders and neck throughout, letting them release any tension. A common one to watch out for is letting that opposite shoulder lift right off the floor – try to keep it grounded.
Pillow under lower back for gentle arch
240 seconds
Lie on your back with knees bent and feet flat, a small, rolled towel or thin pillow just under the natural curve of your lower back for gentle support, not lift. As you inhale slowly and deeply, slightly arch your lower back, feeling the support beneath you, then exhale gently, allowing your back to soften closer to the floor. Focus on a smooth, controlled arch and release, avoiding any pressing or straining. A common mistake is using a pillow that's too large, forcing an uncomfortable arch; aim for subtle, comforting support.
Cool-down
Savasana with Blanket
240 seconds
Gently lie back onto your mat, allowing your head to rest comfortably on a folded blanket for support, creating a soft incline. As you peacefully stretch your legs long and let your arms fall open beside you, breathe slowly and deeply, letting your belly rise and fall with each breath. Focus on releasing any tension in your jaw, letting your tongue soften in your mouth. A common mistake is letting your shoulders hunch up towards your ears; instead, encourage them to melt down and away from your neck.
Tags