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.
Pelvic Tilts (Supine)
60 seconds
Alright, let's gently awaken your core with pelvic tilts! Lie comfortably on your back, knees bent, feet flat, and your spine in its natural curve. As you exhale slowly, gently flatten your lower back into the mat, feeling your pubic bone lift slightly towards your belly button. Then, as you inhale, slowly arch your lower back, creating a small space, allowing your tailbone to drop towards the mat. Remember to keep your neck long and relaxed throughout. A common mistake is using your glutes or pushing down too hard with your feet; let this movement come primarily from your abdominal muscles.
Main session
Fluid Movement Circuit
2 rounds90/90 Hip Swivels
6 per side
Alright, let's set ourselves up for graceful movement here. Begin by sitting tall, planting both sits bones, with your lead leg bent at 90 degrees directly in front and your trail leg also at 90 degrees, tucked out to the side like a kickstand. As you exhale gently and smoothly, swivel your hips, rotating your torso with them, to switch which leg is in front, inhaling softly as you settle into the new position. Focus on initiating that movement from your hips, not just your knees. A common thing to watch out for is letting your chest collapse or hunch forward; stay long and proud through your spine throughout the full swivel.
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Spinal Waves (Seated)
60 seconds
Imagine your spine as a gentle ocean wave, starting from your tailbone; as you inhale, unfurl each vertebra forward, lifting your chest and gaze with grace, then as you exhale, reverse the wave back down, tucking your chin softly towards your chest. Remember to keep your abdominal muscles gently engaged throughout to support your back. A common misstep is letting the movement become jerky or forced, so cultivate a smooth, flowing rhythm that feels nourishing for your body.
Bird-Dog
8 per side
Begin on all fours, hands directly under your shoulders and knees under your hips, maintaining a long, neutral spine. As you inhale, gently extend one arm forward and the opposite leg straight back, imagining you're reaching through your fingertips and heel, keeping your core engaged and hips level, almost like balancing a cup of tea on your lower back. Exhale as you softly return to the starting position. A common pitfall is letting your lower back sag or hip rotate, so focus on keeping your belly button drawn lightly towards your spine throughout the movement. You're building wonderful core stability, one gentle reach at a time!
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Grounding Hips
1 roundLying Figure 4 with Rotation
45 seconds
Lie on your back with your knees bent and feet on the mat. Cross your right ankle over your left knee, then thread your hands behind your left thigh and gently draw it towards your chest until you feel a stretch in your right hip and buttock. Keep your head and shoulders resting on the mat. Now slowly let your right knee open out and draw it back in, a small, easy rotation at the hip, never forcing it. Breathe slowly: as you inhale, let your belly and pelvic floor soften and widen; as you exhale, gently lift your pelvic floor and relax a little deeper into the stretch. Swap sides halfway through.
Cool-down
Child's Pose with Side Stretch
120 seconds
Settle into your Child's Pose, knees wide or together, whatever feels best right now, and let your torso release forward towards the mat. Gently walk your hands over to one side, feeling that lovely stretch along your opposite side body, breathing deeply into your ribs, and then return to center before moving to the other side. Really imagine creating space with each inhale and exhale, easing any tension. A common mistake is letting your hips lift too much, so keep them grounded, especially as you reach, to maximize that beautiful lengthening sensation.
Supine Gentle Twist
60 seconds
Gently lie on your back with arms wide and knees bent, feet flat on the floor about hip-width apart. As you exhale, slowly let both knees fall to one side, feeling a gentle stretch through your waist and lower back. Inhale as you bring your knees back to center, then exhale and repeat on the other side. Focus on keeping your shoulders relaxed and rooted to the mat throughout the movement, allowing just your lower body to twist. A common mistake is letting your upper body lift off the mat, which reduces the gentle stretch intended for your spine.
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