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.
Ankle Circles & Wrist Rolls
60 seconds
Gently begin seated or standing, finding your balance. As you slowly rotate your ankles in wide circles and your wrists in smooth rolls, inhale as you begin the circle and exhale as you complete it. Focus on making big, fluid movements with your extremities while keeping the rest of your body still and relaxed; avoid rushing the motion, which often leads to small, choppy circles that miss the full warm-up benefit.
Main session
Floor Flow Mobility
3 roundsThread the Needle
30 seconds
Alright, let's gently soften into Thread the Needle to release tension. Begin on all fours, wrists under shoulders and knees under hips. As you exhale slowly, slide one arm underneath the other, palm facing up, letting your shoulder and ear softly rest on the mat, lengthening through your fingertips. Inhale as you return to starting, feeling that spaciousness in your upper back. Remember to keep your hips stacked directly over your knees throughout the movement; a common mistake is letting the hips shift back toward the heels, which reduces the stretch.
90/90 Hip Swivels
45 seconds
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.
Open Book Stretches
30 seconds
Alright, let's get into these lovely open book stretches! Begin by lying comfortably on your side, knees bent and stacked, with your arms extended straight out in front of you, palms together. As you slowly and gently open your top arm like turning a page in a book, reaching it towards the floor behind you, inhale deeply. Allow your gaze to follow your hand, feeling that wonderful stretch across your chest. Exhale softly as you bring your arm back to meet the other. Remember to keep your knees stacked throughout the movement to really get into that thoracic spine. A common mistake is letting the top knee lift too much, which lessens the rotation you're aiming for. You've got this!
Cool-down
Child's Pose with Arm Reach
120 seconds
Let's settle into this calming stretch, honey. Begin on your hands and knees, then gently sink your hips back towards your heels, extending your arms forward with your palms down as your forehead rests on the mat. As you reach your arms further, feel that beautiful length down your sides and inhale deeply, exhaling slowly with each stretch. Really focus on letting your rib cage expand to the sides during your breath; that's where the magic happens. Just be mindful not to let your shoulders creep up to your ears – keep them relaxed and down your back. You've got this.
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