Warm-up
Neck Circles (Gentle)
60 seconds
Okay, my love, let's gently mobilize that neck. Begin sitting tall, shoulders relaxed and eyes gazing forward. As you slowly and softly tip your ear towards one shoulder, breathe out in a long, calming sigh. Then, as you gently roll your chin towards your chest, breathe in, feeling a gentle stretch. Continue this graceful, fluid movement, allowing your breath to guide the circle. Keep those shoulders soft and still; avoid shrugging them up towards your ears, which sometimes happens when we try to force the stretch. Remember, it's about gentle release, not a deep stretch here.
Main session
Full Body Unwind
2 roundsSpinal Wave (Standing)
40 seconds
Let's get into your lovely spinal wave! Begin with your knees softly bent, feeling grounded through your feet. As you gently tuck your chin to your chest, exhale and ripple down, segment by segment, creating that beautiful wave through your spine. Then, inhale as you reverse, unrolling back up with control, imagining each vertebra stacking one by one, your gaze naturally rising last. A key tip is to initiate each movement from your head and allow the rest of your spine to organically follow. A common tendency is to simply bend from the waist instead of articulating each part of your spine, so really focus on that smooth, flowing sensation.
Ankle & Wrist Rotations
30 seconds
Gently begin by sitting tall with your feet flat and hands relaxed in your lap. Now, softly circle your ankles outward three times, then inward three times, letting your breath flow naturally and evenly with each movement. Next, extend your arms forward and rotate your wrists in similar outward and inward circles, breathing smoothly and deeply throughout. Focus on making these movements fluid and controlled, rather than rushed. A common mistake is holding your breath, which can restrict the gentle flow we're aiming for.
Open Book Wall Stretch
30 seconds
Let's embrace this wonderful "Open Book Wall Stretch"! Begin by lying on your side with your knees bent at a 90-degree angle, pressed gently against the wall, head supported by a pillow or arm. As you inhale slowly into your belly, keeping your bottom arm extended forward, gracefully open your top arm like a book, rotating your torso and allowing your shoulder blade to melt back towards the floor, exhaling softly as you open further. The key is to keep your knees *stacked* and pressed firmly against the wall throughout. A common mistake is letting those knees lift away from the wall, which sacrifices the stretch in your chest and upper back. You've got this!
Cool-down
Full Body Lengthening Breath
60 seconds
Begin by lying comfortably on your back, knees bent and feet flat, arms relaxed at your sides. As you gently inhale through your nose, imagine your spine lengthening from your tailbone all the way to the crown of your head, expanding your front, sides, and back. Then, slowly exhale through pursed lips, softly drawing your belly button towards your spine as if melting into the floor. A key tip is to keep your collarbones broad and relaxed throughout the breath, avoiding any tension in your neck or shoulders. A common mistake is to push your lower back into the floor too forcefully on the exhale, so remember to keep it gentle and natural.
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