Evening Unwind: Gentle Flow

Warm-up

Soft Breath Awareness
120 seconds
Lie on your back, eyes closed, feeling the gentle rise and fall of your belly.

Main session

1 round

Knees-to-Chest Rock
60 seconds
Gently hug your knees, rocking side to side to release tension in your lower back.
Supine Spinal Twist
60 seconds
Allow your knees to fall to one side, keeping shoulders grounded, releasing through the spine.
Thread the Needle
60 seconds
Reach one arm under the other, gently opening the shoulder and upper back.
Child's Pose Rest
120 seconds
Sink deeply into this comforting pose, letting your forehead rest softly on the mat.

Cool-down

Restorative Savasana
300 seconds
Lie still, completely supported, allowing your body to integrate relaxation and prepare for sleep.