Warm-up
Gentle Neck Rolls
120 seconds
Gently settle your shoulders down and back, feeling your spine lengthen. As you exhale, soften your jaw and slowly let your right ear drift towards your right shoulder, pausing just slightly before inhaling as you gracefully bring your head back to center. Repeat on the left side, moving with fluid, unhurried breaths, focusing on a soothing release in the side of your neck, not forcing the stretch. A common mistake is rolling the head backward; instead, imagine tracing a gentle crescent moon with your chin.
Shoulder Shrugs & Rolls
60 seconds
Imagine you're gently releasing tension. Begin with your shoulders relaxed, hanging naturally by your sides. As you inhale slowly, lift your shoulders straight up towards your ears, feeling that slight stretch. Then, as you exhale, softly roll them back and down, completing a circle to return to your starting position. The key is controlled, deliberate movement – avoid rushing through the roll. A common mistake is using too much neck tension; let your shoulders do all the work.
Main session
Floor-based release
n/aChild's Pose
180 seconds
Kneel on the floor with your big toes touching and knees spread wide enough to frame a long bolster or folded blankets. Fold forward slowly, resting your torso and one cheek onto the support while letting your arms relax alongside your head. Breathe deeply into your back, allowing your belly to soften and your hips to sink toward your heels. Exhale fully to release tension, being careful not to push or strain against your pelvic floor. Avoid hunching your shoulders toward your ears or forcing your hips down if they feel tight. You should feel a gentle stretch in your lower back and a sense of quiet heaviness throughout your body.
Standing Torso Twist
90 seconds
Stand tall with your feet hip-width apart, knees soft, and your arms reaching out to the sides at shoulder height. Breathe in to grow tall through the crown of your head. As you exhale, gently lift your pelvic floor and slowly turn your ribs and shoulders to one side, letting your arms travel with you while your hips stay facing forward. Lower your arms a little if your shoulders tire. Breathe in as you come back through the centre, then exhale and turn to the other side. Keep the movement smooth and easy, never forced, and only turn as far as feels comfortable in your lower back. Let your head follow your chest so your neck stays relaxed. You should feel a gentle release through your waist, mid-back and shoulders.
Knee to Chest Stretch
180 seconds
Lie on your back with both legs long on the mat. Draw one knee in towards your chest and hold it gently with both hands, keeping the other leg long and relaxed. Breathe slowly in through your nose and let your belly rise, then exhale and let the knee sink a little closer without forcing it. Keep your head, shoulders and lower back resting on the mat. Switch legs halfway through. As you exhale, gently lift your pelvic floor; as you inhale, let it fully soften.
Cool-down
Deep Belly Breathing
120 seconds
Alright, let's settle in for some calming deep belly breathing. Begin by finding a comfortable spot, whether sitting or lying down, with your shoulders relaxed and a gentle curve in your spine. Now, place one hand on your chest and the other just below your rib cage, feeling your belly. As you slowly inhale through your nose, really focus on letting your belly gently expand outwards, like a balloon filling with air, then softly exhale through your mouth, letting your belly naturally draw back in. The key here is to keep your chest relatively still; let your belly do most of the work. A common mistake is to quickly gasp for air, so remember to breathe deeply and smoothly. You've got this.
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