Warm-up
Thread the Needle
180 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.
Main session
Nurturing Stillness
1 roundChild's Pose
180 seconds
Kneel on the floor with your big toes touching and knees spread wide enough to frame a long bolster or folded blankets. Fold forward slowly, resting your torso and one cheek onto the support while letting your arms relax alongside your head. Breathe deeply into your back, allowing your belly to soften and your hips to sink toward your heels. Exhale fully to release tension, being careful not to push or strain against your pelvic floor. Avoid hunching your shoulders toward your ears or forcing your hips down if they feel tight. You should feel a gentle stretch in your lower back and a sense of quiet heaviness throughout your body.
Bound Angle Pose (Baddha Konasana)
120 seconds
Alright, settle onto your sit bones, bringing the soles of your feet together with knees wide, creating a diamond shape. Inhale deeply here. Now, as you exhale, gently lean forward from your hips, keeping your back long and straight while allowing your knees to release outwards. Inhale slowly as you return to upright. The key is to draw your navel towards your spine to support your back, ensuring you feel the stretch in your inner thighs rather than strain in your lower back, which is a common mistake when you round the spine too much.
Knee to Chest Stretch
240 seconds
Lie on your back with both legs long on the mat. Draw one knee in towards your chest and hold it gently with both hands, keeping the other leg long and relaxed. Breathe slowly in through your nose and let your belly rise, then exhale and let the knee sink a little closer without forcing it. Keep your head, shoulders and lower back resting on the mat. Switch legs halfway through. As you exhale, gently lift your pelvic floor; as you inhale, let it fully soften.
Gentle Supine Twist
120 seconds
As you lie comfortably on your back, bend your knees and bring your feet flat to the floor, hip-width apart. Gently guide both knees over to one side, letting them softly rest as your opposite shoulder stays grounded. Breathe deeply and smoothly, feeling a gentle stretch in your side and back, then exhale as you return to the center and repeat on the other side. A helpful tip is to keep your gaze directed towards the ceiling, which encourages your neck to stay long and relaxed. Watch out for letting your knees drop too far too quickly, remember this is a gentle, restorative movement.
Cool-down
Constructive Rest with Belly Breath
240 seconds
Gently lie on your back with knees bent and feet flat, about hip-width apart and a comfortable distance from your glutes, letting your knees softly lean into each other or remain upright. As you begin, gently allow your belly to rise with each inhale and softly fall with each exhale, focusing on a deep, expansive breath extending into your ribs and back. A helpful tip is to imagine a balloon expanding and deflating in your abdomen, guiding that gentle, rhythmic movement. Be mindful to avoid forcefully pushing your belly out, instead cultivating a natural, easy breath that encourages relaxation and ease in your body.
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