Warm-up
Arm Circles (forward & backward)
60 seconds
Alright, let's get those shoulders feeling great! Begin standing tall with your feet hip-width apart and your arms relaxed at your sides, envisioning a gentle string pulling you upwards through the crown of your head. As you inhale deeply, gently float your arms forward and up, like you're drawing a big, smooth circle in the air, then exhale as you complete the circle downwards and backwards, keeping your arms extended but soft, never locking your elbows. Remember to keep your core gently engaged – think about hugging your organs with your muscles – so your torso stays stable and your arms do the work. A common mistake is letting your shoulders hunch up towards your ears, so really focus on keeping them relaxed down your back throughout the movement. You're doing wonderfully!
Neck Nods & Tilts
60 seconds
Alright, let's bring some gentle release to your neck. Begin by sitting tall, feeling your spine lengthen towards the ceiling, and your shoulders relaxed down your back. Now, on an exhale, slowly nod your chin towards your chest, then gently lift your head back, subtly looking up on an inhale. Next, on another exhale, tilt your right ear towards your right shoulder, feeling a gentle stretch, then return to center with an inhale, repeating on the left. The key here is tiny, controlled movements, only going as far as comfortable, visualizing your neck as a pendulum. A common mistake is forcing the movement, so remember to keep it soft and mindful.
Main session
Upper Body Unwinding
2 roundsWall Chest Opener
45 seconds
Standing tall facing a wall, gently step one foot back, leaning into the wall with your forearms angled as if hugging a tree, feeling that lovely stretch begin. As you slowly open your chest by pressing gently into the wall, breathe in deeply, expanding your ribcage, then exhale softly as you lightly release the stretch, moving with grace. Remember to keep your chin tucked slightly, elongating your spine for the best opening, and watch out for arching your lower back too much – it’s a chest stretch, not a back bend. This will feel so good for your shoulders!
Open Book Rotations
60 seconds
Alright, dear, let's nail those Open Book Rotations! Begin lying on your side with hips and knees stacked, knees bent at 90 degrees, and arms extended forward, palms together. Inhale as you gently open your top arm like a book, reaching it towards the floor behind you, allowing your chest to follow naturally. Exhale as you softly return to the start. Keep your hips still and stacked throughout; resisting the urge to roll them back with your arm is crucial for a great stretch. A common mistake is letting your knees separate too much; imagine a string connecting them. You've got this!
Puppy Pose (with towel under hands)
60 seconds
Let's find some lovely length in your spine with Puppy Pose. Begin on hands and knees with the towel under your hands, then gently walk your hands forward, melting your chest towards the mat as your hips stay over your knees. Breathe in as you lengthen, and exhale to soften deeper into the stretch. Remember to keep your arms active, lifting your elbows slightly to protect your shoulders. A common mistake is letting the hips drift back too far, which reduces the stretch, so keep those hips stacked right above your knees.
Cool-down
Child's Pose
120 seconds
Gently come onto your hands and knees, with your big toes touching and knees wide apart, like a frog resting. As you slowly exhale, melt your hips back towards your heels, reaching your arms forward or letting them rest beside your body. Imagine your breath creating space and easing any tension in your back during each long, slow exhale. Focus on letting your chest truly soften towards the floor, rather than arching your back upwards. A common mistake is holding your breath or rushing into the pose, so just breathe deeply and let gravity do the work for a wonderful release.
Controlled Spinal Roll-Down
60 seconds
Imagine a string gently lifting the crown of your head as you stand tall and relaxed, feet hip-width apart. As you exhale slowly, initiating the movement from your chin, allow each vertebra to peel away from an imaginary wall behind you, melting down towards the earth, feeling the stretch in your spine. Inhale quietly at the bottom as you gently draw your ribs back in and then exhale smoothly as you stack your spine back up, one bone at a time, like pearls on a necklace. Remember to keep a soft bend in your knees throughout the movement. A common tendency is to rush the roll-up, creating a “thud” as you straighten, so focus on smooth control.
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