Breath & Gentle Movement Oasis

Warm-up

Diaphragmatic Breathing (Box Breath)
180 seconds
Inhale for 4, hold for 4, exhale for 4, hold for 4 – feeling your belly rise and fall.

Main session

1 round

Desk Stretch/Standing Forward Fold
120 seconds
Fold over your legs, letting your head hang, focusing on softening and lengthening with each exhale.
Kneeling Chest Opener (arms to sides)
120 seconds
Kneel upright, and gently open your arms wide on an inhale, feeling an expansion across your chest.
Gentle Pelvic Tilts (on back)
180 seconds
Lie on your back, knees bent, and gently rock your pelvis forward and back, syncing with your breath.
Wall Supported Squat (gentle, holding)
180 seconds
Lean against a wall, gently lowering into a shallow squat, focusing on grounding through your feet.
Alternate Nostril Breathing (Nadi Shodhana)
300 seconds
Use your thumb and ring finger to gently alternate nostril closures, balancing your breath and mind.

Cool-down

Comfortable Seated Meditation
120 seconds
Sit tall, close your eyes, and simply observe the natural rhythm of your breath as you settle into stillness.