Warm-up
Cat-Cow Flow
180 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.
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.
Main session
Slow Flow Sequence
1 roundChild's Pose
60 seconds
Gently come onto your hands and knees, with your big toes touching and knees wide apart, like a frog resting. As you slowly exhale, melt your hips back towards your heels, reaching your arms forward or letting them rest beside your body. Imagine your breath creating space and easing any tension in your back during each long, slow exhale. Focus on letting your chest truly soften towards the floor, rather than arching your back upwards. A common mistake is holding your breath or rushing into the pose, so just breathe deeply and let gravity do the work for a wonderful release.
Tabletop to Downward Dog
120 seconds
Let's flow gracefully from tabletop to down dog. Begin on all fours, hands under shoulders, knees under hips with fingers spread wide. As you exhale, gently lift your hips towards the ceiling, straightening your legs slightly while keeping a soft bend in your knees if needed. Actively press through your palms, feeling your sit bones reach high. Inhale as you return to tabletop with control. A common slip-up is rounding your upper back excessively; instead, focus on lengthening your spine and imagining a gentle slope from your wrists to your tailbone. You've got this!
Low Lunge (right & left)
90 seconds
Let's embrace your power! Begin standing with your feet hip-width apart, finding that grounded stability. As you inhale, take a generous step back with your left foot for the right leg lunge, lowering your hips until both knees form gentle ninety-degree angles, keeping your front knee stacked over your ankle. Exhale as you press through your front foot to return to standing, feeling that wonderful engagement in your thighs and glutes. Remember to keep your chest lifted and shoulders relaxed throughout. A common stumble is letting that front knee drift inward, so really focus on keeping it aligned with your toes. Enjoy feeling strong and balanced!
Half Splits (right & left)
90 seconds
Let's ease into those Half Splits. Begin kneeling with your right leg extended forward and heel grounded, hips stacked over your left knee. As you gently fan your upper body forward, leading with your chest, you’ll feel a lovely stretch through the back of your right leg. Inhale as you lean forward, and exhale as you hold or deepen very slightly, imagining your heart leading the way. Remember to keep those hips squared forward rather than letting your right hip lift and turn out, which is a common tweak. You've got this beautiful stretch!
Seated Forward Fold
120 seconds
Settle onto your sit bones, lengthen your spine, and with a gentle inhale, begin to hinge forward from your hips, softening any tension in your back as you exhale and slowly melt deeper into the fold, letting your head release; remember to keep your knees slightly bent to protect your hamstrings, and a common mistake is rounding your spine excessively instead of leading with your heart.
Supine Spinal Twist (right & left)
90 seconds
Gently lie on your back, knees bent, feet flat, and arms comfortably out to your sides. Start by taking a deep, slow breath in, then as you exhale, softly let your knees fall to one side, keeping your shoulders grounded. Inhale to slowly bring them back to center, then repeat on the other side, breathing out as you twist. Remember to let your breath guide the movement, making itfluid and gentle. A common mistake is forcing the twist too far, so listen to your body and only go as deep as feels comfortable and relaxing for your lower back.
Cool-down
Reclined Bound Angle Pose
180 seconds
Come to lie on your back, bringing the soles of your feet together and letting your knees gently fall open to the sides. As you inhale slowly and deeply, allow your arms to rest wherever they feel most comfortable, perhaps above your head or softly by your sides. Focus on the sensation of gravity helping to open your hips, encouraging a gentle stretch rather than forcing it, breathing out any tension you might be holding. Remember to keep your chin slightly tucked to lengthen the back of your neck. A common mistake is to push the knees down too hard, which can strain your inner thighs; instead, just allow gravity to do its work.
Savasana (Corpse Pose)
300 seconds
Gently lie down on your back, letting your arms rest beside you with palms facing up, and allow your feet to fall open naturally, wider than your hips. As you settle in, simply breathe in a slow, deep breath through your nose, and then softly exhale through your mouth, feeling a wave of release wash over you with each outward breath. A crucial tip is to consciously unclench your jaw and release any tension in your face, allowing your whole being to soften. Remember, a common tendency is to keep your inner monologue going; instead, aim to quiet your mind and simply be present in this moment of rest.
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