Warm-up
Wrist & Ankle Circles
60 seconds
Gently begin by sitting tall with your feet flat and hands relaxed in your lap. Now, slowly and smoothly, draw small circles with your wrists, then your ankles, letting your breath flow effortlessly like a gentle wave, inhaling as you begin the circle and exhaling as you complete it. Focus on making these movements fluid and controlled, rather than rushed or jerky. A common mistake is letting other parts of the body tense up; remember, only your wrists and ankles should be moving. You've got this!
Seated Side Bends
60 seconds
Let's gently stretch those sides! Settle comfortably on your sit bones, spine long and shoulders relaxed. As you exhale slowly, reach one arm gracefully overhead, bending your torso sideways as if tracing an arc, feeling that lovely stretch along your rib cage, then smoothly inhale as you return upright. Remember to keep both hips rooted firmly on the chair throughout the movement for a fantastic stretch, and watch out for slumping forward instead of bending purely to the side. You've got this!
Main session
Gentle Flow & Hold
n/aThread the Needle
90 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.
Puppy Pose
120 seconds
Let's gently unfurl into Puppy Pose, a lovely heart and shoulder opener. Begin on all fours, hips stacked right over those knees, walking your hands forward, softly lower your chest towards the mat as your forehead finds the ground. Breathe deeply and smoothly, letting your exhale deepen the stretch. Remember to keep a subtle lift in your pelvic floor, engaging your core without gripping. A common pitfall is letting the hips drift too far back, so visualize a gentle diagonal line from your tailbone to your fingertips. You're doing beautifully.
Knees to Chest Rock
60 seconds
Okay, let’s get into this lovely Knees to Chest Rock! Begin by lying on your back with your knees bent and feet flat on the floor; gently bring both knees towards your chest, interlacing your fingers around your shins. As you pull your knees in, take a deep inhale, feeling a gentle stretch in your lower back. Now, exhale slowly as you lightly rock side to side, just a small, comforting motion. Remember to keep your shoulders relaxed on the mat, avoiding any tension in your neck. A common mistake is holding your breath or rocking too vigorously, which can reduce the calming effect of this movement. Just focus on that gentle, rhythmic sway.
Supported Bridge Pose
120 seconds
Lie on your back with knees bent, feet hip-width apart and flat on the floor, close enough to brush your fingertips when reaching your arms alongside your body. As you inhale, gently lift your hips off the mat, pressing into your feet, creating a straight line from your shoulders to your knees, then exhale as you slowly lower back down. Focus on engaging your glutes and hamstrings to protect your lower back, avoiding overarching your spine. A common mistake is letting your knees splay outwards; keep them tracking in line with your hips and ankles.
Cool-down
Savasana (Corpse Pose)
180 seconds
Gently lie down on your back, letting your arms rest beside you with palms facing up, and allow your feet to fall open naturally, wider than your hips. As you settle in, simply breathe in a slow, deep breath through your nose, and then softly exhale through your mouth, feeling a wave of release wash over you with each outward breath. A crucial tip is to consciously unclench your jaw and release any tension in your face, allowing your whole being to soften. Remember, a common tendency is to keep your inner monologue going; instead, aim to quiet your mind and simply be present in this moment of rest.
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