Warm-up
Centering Breath
120 seconds
Let's find your grounding with this centering breath. Gently stand tall, feet hip-width apart, feeling steady and rooted. Now, as you inhale slowly through your nose, imagine filling your lower belly like a balloon, expanding softly. Then, exhale even more slowly through your mouth, letting out all the air as if signing deeply, releasing any tension. The key is to truly feel your belly rise and fall with each breath, rather than just your chest. A common misstep is holding your breath, so remember to keep the flow smooth and continuous, allowing yourself to simply feel present in this moment.
Main session
Mindful Movement Sequence
1 roundSeated Side Bend with Breath
60 seconds
Alright, let's gently open up those sides. Find a comfortable seated position, maybe even on a cushion, with your spine long and shoulders relaxed. As you inhale, lift one arm, then exhale slowly as you lean sideways, creating a beautiful long arc from your hip to your fingertips. Remember to keep both sit bones rooted firmly down, avoiding the common mistake of lifting a hip to reach further. Let each breath guide you fluidly, feeling that lovely stretch along your rib cage. You've got this, flowing beautifully.
Slow Neck Rolls
90 seconds
Gently begin seated upright with a tall spine, feeling grounded through your sit bones. As you softly inhale, let your chin gracefully drop to your chest, then slowly roll your right ear towards your right shoulder, exhaling smoothly as you complete that half-circle. Pause briefly, then inhale again as you bring your chin back to your chest, and exhale just as deliberately as your left ear moves towards your left shoulder. Remember to keep your shoulders relaxed and down throughout. A common tendency is to rush, so take your time and really breathe into the stretch.
Pelvic Tilts (lying)
60 seconds
Lie comfortably on your back with your knees bent and feet flat, hip-width apart. To begin, gently flatten your lower back into the floor, tilting your pelvis up towards your ribs, breathing out smoothly as you do. Then, slowly arch your lower back slightly, creating a small space between your back and the floor, breathing in as your pelvis tilts forward. Imagine your belly button drawing softly towards your spine on the exhale to protect your back. A common mistake is using large, jerky movements; instead, focus on smooth, controlled, and small movements you feel right in your pelvis.
Wall Angel (seated or standing)
120 seconds
Let's get those shoulders feeling great! Gently press your head, shoulders, and hips against the wall for your starting position. As you softly exhale, slide your arms up slowly, keeping your palms facing forward and trying to maintain contact with the wall, then inhale as you slowly bring them back down. A super tip: really focus on keeping your lower back as flat as possible against the wall throughout the movement. Just watch out for those shoulders shrugging up towards your ears – keep them relaxed and down.
Figure Four Stretch (Supine)
90 seconds
Lie on your back with knees bent and feet flat, then gently cross your right ankle over your left knee. As you exhale, slowly draw your left thigh towards your chest, using your hands gently behind the thigh, feeling a release in your hip. Inhale as you return a bit. Keep your shoulders relaxed and pressed into the mat throughout the stretch; avoid your hips lifting excessively off the ground.
Cool-down
Alternate Nostril Breathing
120 seconds
Find a comfortable, upright seated position, letting your shoulders relax gently down your back. Use your right thumb to close your right nostril as you slowly inhale through your left, noticing the air filling your body. Then, close your left nostril with your ring finger, release your thumb, and softly exhale through your right. Continue this, alternating nostrils with each inhale and focusing on the slow, even rhythm of your breath. Remember to keep your breath soft and quiet, avoiding any forceful inhales or exhales, which can disrupt the calming flow.
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