Warm-up
Cat-Cow Flow
120 seconds
Begin on all fours, hands under shoulders and knees under hips. As you inhale slowly, lift your tailbone and chest, allowing your belly to soften towards the mat, gazing gently forward for "cow." Then, as you exhale, round your spine, tucking your tailbone and chin towards your chest, pressing through your hands and knees for "cat," letting your breath guide this fluid transition. Remember to keep a soft gaze and avoid collapsing into your shoulders; a common mistake is rushing the movement, which lessens the spinal articulation.
Ankle Rotations (seated)
60 seconds
Let's gently awaken those ankles! Begin seated comfortably with your feet flat on the floor or slightly elevated. As you slowly circle one ankle in smooth, controlled movements, breathe in as your toes point up and exhale as they point down, feeling that stretch. A great tip is to keep your knee still, isolating the rotation to just the ankle joint. Avoid rushing through the movement; it's about controlled circles, not speed, to truly feel the mobility and ease.
Main session
Hip & Spine Nourishment
2 rounds90/90 Hip Swivels
60 seconds
Alright, let's set ourselves up for graceful movement here. Begin by sitting tall, planting both sits bones, with your lead leg bent at 90 degrees directly in front and your trail leg also at 90 degrees, tucked out to the side like a kickstand. As you exhale gently and smoothly, swivel your hips, rotating your torso with them, to switch which leg is in front, inhaling softly as you settle into the new position. Focus on initiating that movement from your hips, not just your knees. A common thing to watch out for is letting your chest collapse or hunch forward; stay long and proud through your spine throughout the full swivel.
Thread the Needle
45 seconds
Alright, let's gently soften into Thread the Needle to release tension. Begin on all fours, wrists under shoulders and knees under hips. As you exhale slowly, slide one arm underneath the other, palm facing up, letting your shoulder and ear softly rest on the mat, lengthening through your fingertips. Inhale as you return to starting, feeling that spaciousness in your upper back. Remember to keep your hips stacked directly over your knees throughout the movement; a common mistake is letting the hips shift back toward the heels, which reduces the stretch.
Standing Torso Twist
60 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.
Cool-down
Seated Forward Fold with leg extended
60 seconds
Begin seated comfortably with one leg extended straight, toes pointing up, and the other leg bent with your foot on your inner thigh. As you exhale gently, hinge from your hips, reaching your hands towards your foot or shin, keeping your back long and avoiding any rounding. Breathe deeply and smoothly throughout the stretch, using each exhale to deepen your fold just a little more. Remember to lead with your chest, not your head, and let your core support your spine. A common mistake is collapsing into your low back; focus instead on maintaining that lovely length.
Resting Pose (Supine)
120 seconds
Lie back gently with your knees bent and feet flat on the floor, hip-width apart, allowing your lower back to comfortably settle. As you take a slow, deep breath in through your nose, let your belly softly rise, then exhale completely through your mouth, feeling a gentle release through your core. Remember to keep your shoulders relaxed and down away from your ears, avoiding the common mistake of arching your lower back excessively; instead, let it lightly connect with the floor.
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