Warm-up
Pelvic Tilts (seated or supine)
60 seconds
Imagine a string gently lifting your tailbone just a touch, then flattening it back down, like a very subtle rock of your pelvis. Start by sitting tall or lying on your back with knees bent, feet flat. As you gently tilt, breathe out, then breathe in as you return to neutral. Focus on moving only your pelvis, keeping your tummy relaxed and not letting your shoulders rise. Avoid forcing the movement; it’s a small, gentle exploration of your pelvic floor.
Figure-4 Stretch (dynamic)
90 seconds
Begin lying on your back with knees bent and feet flat, then gently cross one ankle over the opposite knee. As you exhale, slowly draw the bottom knee towards your chest until you feel a gentle stretch, then inhale as you slowly release it back down; continue this mindful movement, letting your breath guide each rep. Focus on keeping your hips level and avoid letting your lower back arch excessively, which is a common mistake and can strain your spine. Remember, a little gentle movement can make a big difference in releasing tension.
Main session
Hip & Spine Integration
3 roundsSpinal Waves (standing or seated)
60 seconds
Gently stand or sit tall, feet hip-width apart, arms relaxed by your sides, letting your spine lengthen upwards. As you softly exhale, imagine your tailbone tucking slightly and then roll up, vertebra by vertebra, like a wave flowing through your back and neck, culminating in a gentle chin tuck. Inhale as you slowly reverse the wave, unfolding back down to your tall starting posture. A golden rule is to keep your movements fluid and connected, never jerky. Watch out for rushing through the movement; savor the articulation of each segment of your spine.
Hip Flexor Rockers (kneeling)
30 seconds
Okay, let's gentle get into this. Begin on all fours, hands under shoulders, knees under hips, a nice neutral spine like you're balancing a cup of tea on your back. As you gently rock back, breathing out smoothly, imagine your hips melting towards your heels, only going as far as your hamstrings allow, not pushing into any discomfort. Then, softly inhale as you return to that starting position, feeling that delicious stretch in your hip flexors. Remember, keep your core lightly engaged throughout to protect your back. One common thing folks do is let their back round excessively; let's keep that spine long and lovely.
Pigeon Pose Prep (or seated variation)
45 seconds
As you ease into this pigeon pose prep, begin by sitting tall, one leg extended and the other bent at the knee with your foot resting on the inner thigh of your extended leg. Gently fold forward from your hips, keeping your spine long, letting your breath guide you deeper into the stretch with each exhale. Focus on maintaining a straight spine, avoiding any rounding in your back. Many find themselves pushing too hard, so remember, a gentle inquiry into your body's current openness is far more beneficial than forcing the stretch.
Cool-down
Reclined Spinal Twist
120 seconds
Let's gently unwind your spine. Begin by lying flat on your back, arms outstretched into a 'T' shape, palms facing up, and your knees bent with feet flat on the floor. Now, float your knees together over to one side, keeping both shoulders grounded as you gently twist your torso. Take a lovely deep inhale as you prepare, and then a slow, steady exhale as you deepen the twist, allowing your breath to guide the release. A helpful tip is to imagine your inner thigh melting towards the floor, rather than forcing the knees down. Watch out for letting both shoulders lift off the floor; aim to keep at least one shoulder blade gently connected to the mat for a supported stretch.
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