Warm-up
Supine Knee-to-Chest Gentle Rock
60 seconds
Let’s ease into this gentle rock! Begin lying comfortably on your back, knees bent and feet flat on the floor, about hip-width apart. As you slowly bring both knees towards your chest, exhale softly, feeling your lower back gently press into the mat. Now, take a gentle inhale as you slowly release your feet back down, one at a time. The key here is to keep your core gently engaged throughout, almost like you’re hugging your belly button towards your spine – this protects your back beautifully. A common mistake is letting your neck strain; keep your chin slightly tucked, gazing upward, to keep your spine in lovely alignment. You're doing wonderfully!
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.
Main session
Supported Spine & Hips
2 roundsHappy Baby Pose
60 seconds
Gently lie on your back, knees bent, feet flat on the floor, and take a moment to soften. As you inhale, slowly draw both knees towards your chest, then on your exhale, catch the soles of your feet or your ankles, widening your knees towards your armpits. Breathe deeply into your belly here, feeling your lower back gently release. Remember to keep your head and shoulders relaxed on the mat, avoiding any tension in your neck or jaw. A common mistake is to pull too hard, overarching the lower back, so focus on ease over depth.
Book Openers (Side-lying)
6 per side
Alright, let's gently open up that chest and spine. Lie on your side with knees bent at 90 degrees, stacked on top of each other, and your arms extended in front of you, palms together. As you inhale, slowly lift your top arm like you're opening a book, reaching it up and back, letting your chest follow until your shoulder touches or nearly touches the floor behind you. Exhale as you gently close the "book." Remember to keep your knees grounded throughout the movement to really feel that stretch in your upper back, and try not to let your lower back arch excessively. You’ve got this, embrace that release!
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Butterfly Pose Variation (Supine)
60 seconds
Gently relax onto your back, bringing the soles of your feet together and letting your knees comfortably fall open like a book, supporting them with pillows if that feels good. As you softly inhale, let your body become heavy on the mat, and as you exhale, imagine your inner thighs melting towards the floor, deepening the stretch without forcing it. Focus on a slow, steady inhale and an even slower, longer exhale to invite release. A common mistake is letting your low back arch excessively; aim for a gentle, natural curve, using a small towel under your lumbar spine if needed to maintain this connection to the floor. Keep breathing deeply, finding a comfortable stillness.
Subtle Pelvic Movement
1 roundStanding Pelvic Circles
45 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.
Cool-down
Reclined Cobbler's Pose
120 seconds
Gently lie back, letting your knees open as the soles of your feet meet comfortably; inhale slowly as you allow your hips to soften, and exhale as you release any tension in your inner thighs. Focus on keeping your spine long and relaxed, avoiding the common mistake of arching your lower back excessively. This gentle pose is a lovely way to find spaciousness and ease in your body.
Constructive Rest with Gentle Head Nods
60 seconds
Alright, settle yourself comfortably on your back with your knees bent and feet flat on the floor, about hip-width apart. Let your hands rest gently on your abdomen, feeling the soft rise and fall with each breath. Now, begin a tiny, slow nod of your head, like you're silently saying "yes," just enough to lengthen the back of your neck as you exhale, then gently release and return on the inhale. Remember, keep it super subtle, a whisper of a movement, not a big head rock, to really engage that deep neck release. A common mistake is to try and lift your head too high, which can strain your neck instead of relaxing it.
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