Warm-up
Cat-Cow Flow
120 seconds
Begin on all fours, hands under shoulders and knees under hips. As you inhale slowly, lift your tailbone and chest, allowing your belly to soften towards the mat, gazing gently forward for "cow." Then, as you exhale, round your spine, tucking your tailbone and chin towards your chest, pressing through your hands and knees for "cat," letting your breath guide this fluid transition. Remember to keep a soft gaze and avoid collapsing into your shoulders; a common mistake is rushing the movement, which lessens the spinal articulation.
Gentle Pelvic Tilts (supine)
60 seconds
Lying comfortably on your back with knees bent and feet flat, gently press your lower back into the floor by subtly tilting your pelvis towards your ribs. As you gently flatten your back, gently exhale. Then, as you inhale, allow your pelvis to rock back, creating a small arch in your lower back. Focus on this subtle, rhythmic rocking motion initiating from your pelvis, not your glutes or abdominal muscles. A common mistake is to push too hard, creating tension rather than a gentle, flowing movement.
Main session
Mindful Movement & Stillness
n/aFigure-Four Stretch
90 seconds
Lie on your back, knees bent and feet flat, then gently cross your right ankle over your left knee, creating the number "4" with your legs. As you exhale slowly, gently pull your left thigh towards your chest, holding it with your hands or by placing your foot against a wall for support, feeling a stretch in your right glute. Breathe deeply and smoothly throughout the stretch, aiming for a gentle, increasing sensation. Remember to keep your head and shoulders relaxed on the mat. A common mistake is to let your hips lift off the floor too much, which lessens the depth of the stretch.
Reclined Bound Angle Pose (Supta Baddha Konasana)
180 seconds
Gently lie back, letting your knees fall open like a book, soles of your feet together, heels comfortably close to your hips. As you softly exhale, allow your body to surrender into the earth beneath you, feeling a gentle stretch in your inner thighs. Inhale deeply, expanding your chest with ease, and then release with a long, slow exhale. Remember to keep your shoulders relaxed and away from your ears, creating space in your neck. A common mistake is forcing the knees too far down; instead, embrace the natural opening your body offers today.
Constructive Rest
180 seconds
Gently lie on your back, knees bent and feet flat on the floor about hip-width apart, allowing your low back to release towards the mat. Now, simply rest here, noticing the natural inhale and the softening exhale, feeling your front ribs gently expand and contract. The key is to completely surrender to gravity, allowing your body to be fully supported by the floor no effort is needed. A common mistake is to flatten your back or push your belly out; instead, let your spine find its natural curve and your abdomen be soft and relaxed.
Cool-down
Body Scan Meditation
120 seconds
Gently lie down or find a comfortable seated position, allowing your body to soften into the support beneath you. Now, begin at your toes, slowly guiding your awareness upwards, noticing each sensation – warmth, coolness, tingling, or nothing at all – as you breathe in deeply through your nose and softly exhale through your mouth. Really focus on feeling without judgment. A common mistake is to try and *fix* sensations; instead, just observe them with gentle curiosity as they come and go. You're doing beautifully.
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