Warm-up
Cat-Cow Stretch
60 seconds
Alright, let's gently get into your Cat-Cow. Begin on all fours, hands directly under your shoulders, knees under your hips, spreading your fingers wide. As you inhale, slowly drop your belly, lifting your gaze and tailbone towards the ceiling, like a gentle sway. Then, as you exhale, round your spine upwards, tucking your chin to your chest and drawing your navel in, moving like a soft wave. Remember to really lead with your breath, letting it guide each flowing movement. A common tendency is to rush, but focusing on that slow, deliberate connection between breath and movement is key.
Main session
Sun Salutation Mini
3 roundsStanding Side Bend
30 seconds
Stand tall with your feet hip-width apart, arms relaxed by your sides. As you gently inhale, reach one arm overhead, feeling your waist lengthen. Exhale slowly as you gracefully bend to the side, imagining a long, beautiful curve through your body. Keep your hips steady, resisting the urge to let them shift out to the side. A common mistake is collapsing forward or backward, so remember to stay in one flat plane, like you're between two panes of glass. You've got this!
Rag Doll Forward Fold
30 seconds
As you begin your Rag Doll Forward Fold, stand tall with your feet hip-width apart, knees soft, never locked. Inhale deeply, then as you exhale, slowly hinge at your hips, letting your torso drape forward like a rag doll, head heavy, arms loose. Visualize lengthening your spine with each breath out. Breathe deeply and calmly throughout. A common mistake is rounding your lower back too early; focus on initiating the bend from your hips, not your waist, keeping the spine long. Feel that wonderful release!
Knee Hugs to Gentle Lunge
30 seconds
"Imagine you're growing taller through your crown as you stand. Gently draw one knee towards your chest, inhaling deeply, then softly step that foot back and let your hips melt down into a comfortable lunge, exhaling as you find that gentle stretch. The key is to keep your core gently engaged throughout the movement, like you're creating space for your breath. A common mistake is letting the front knee push too far past your ankle, so keep that knee stacked over your heel."
Cool-down
Seated Spinal Twist
60 seconds
"Let's gently twist and find some ease in your spine. Begin sitting tall with your legs extended, then bend your right knee and place your foot flat to the outside of your left thigh. As you slowly rotate your torso to the right, exhale smoothly, letting your left arm hug your right knee and your right hand lightly support you behind. Remember to lengthen *up* through your spine with each breath, rather than just forcing the twist. A common pitfall is letting your hips lift or unevenly shift, so keep them grounded and level as you enjoy this gentle opening.”
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