Warm-up
Standing Pelvic Circles
90 seconds
Alright, let's bring some gentle movement into your day! For your Standing Pelvic Circles, begin with soft knees, feet hip-width apart and rooted, hands gently resting on your hips. Now, imagine tracing a smooth, wide circle with your hips, letting your pelvis roll forward, then to the side, back, and around to the other side, like you're stirring a big pot with your hips. Breathe steadily and deeply throughout, exhaling as you complete each forward arc of the circle. Really focus on keeping your shoulders relaxed and still; they aren't part of this dance. A common pitfall is letting your upper body dictate the movement, so keep that core gently engaged and let the movement originate purely from your pelvis.
Side Body Reaches
60 seconds
Stand tall with your feet shoulder-width apart, arms relaxed at your sides. Now, inhale as you gently reach one arm overhead, feeling a nice stretch down your side, then exhale as you return to start before switching sides. Focus on keeping your hips steady, imagining you’re sliding your hand up an invisible wall, avoiding letting your chest twist forward. This gentle movement is wonderful for creating space and easing tension.
Main session
Stability & Restoration
n/aBird-Dog (slow and controlled)
60 seconds
"For your Bird-Dog, let's start by coming onto all fours, hands directly under your shoulders and knees under your hips, finding that lovely neutral spine. As you gently extend one arm and the opposite leg, imagine lengthening from your fingertips to your toes, breathing smoothly and consistently as you move, exhaling on the exertion. The key is to keep your hips absolutely still, like a tray of drinks is balanced on your lower back. Be mindful of not letting your lower back arch excessively; we're aiming for stability, not a big bend. You've got this! Focus on that graceful, controlled extension."
Half-Kneeling Hip Flexor Stretch
90 seconds
Let's gently lengthen those hip flexors! Settle into your half-kneeling position with your front foot flat and both hips squared forward like headlights. As you softly exhale, slowly lean forward until you feel a gentle stretch, breathing in as you return to start. Keep that tailbone tucked slightly to really feel it in the front of your hip and avoid overarching your lower back, a common pitfall that can reduce the stretch's effectiveness. You're doing incredibly well taking this time for yourself and your body.
Supine Apanasana (Knees-to-Chest)
120 seconds
Begin on your back, knees bent and feet flat on the mat. As you exhale, gently draw both knees towards your chest, using your hands to deepen the stretch. Inhale softly as you release your knees back to the starting position. Focus on maintaining a long, neutral spine throughout the movement, rather than letting your lower back arch excessively. A common mistake is straining your neck by lifting your head, so keep your gaze soft and directed upwards, melting into the gentle stretch this pose offers.
Reclined Butterfly (feet together, knees open)
180 seconds
Let's gently open those hips and release tension. Lie back completely with the soles of your feet together, knees dropping comfortably open to the sides. As you softly inhale, let your knees feel heavy and softly widen; then, as you slowly exhale, allow everything to surrender a little further to the floor. Focus on keeping your lower back gently pressing into the mat, not arching. A common mistake is letting the knees forcefully drop, which can strain the inner thighs, so just ease into it.
Cool-down
Guided Visualisation (Calming Breath)
120 seconds
Gently settle into a comfortable, reclined position, allowing your body to soften fully. As you inhale slowly and deeply through your nose, imagine a wave of calm spreading from your toes upwards. Then, quietly exhale through your mouth, picturing any tension melting away as that wave recedes. Really focus on elongating both your inhale and exhale, making them even. A common misstep is rushing the breath, so remember, there’s no need to hurry this peaceful journey.
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