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Restorative & nervous system reset

Gentle Flow for Inner Calm

This session is a soft exploration of movement, designed to unravel tension and invite a profound sense of ease. It's perfect for anyone needing to soothe their nervous system and reconnect with their breath.

25 minAll levelsmenstrualEquipment: mat, optional blanket or pillow
60

Warm-up

  • Supine Gentle Knee Rolls

    180 seconds

    Lie on your back, knees bent, and gently roll your knees side to side, feeling your lower back release.

    Illustration of Supine Gentle Knee Rolls

Main session

Unwind & Release

1 round

  • Cat-Cow Flow

    5 reps slow

    Coordinate your breath with each movement, arching and rounding your spine with mindful slowness.

    0 / 5
    Illustration of Cat-Cow Flow

  • Child's Pose with Breath Focus

    120 seconds

    Rest deeply, feeling your breath expand into your back and hips.

    Illustration of Child's Pose with Breath Focus

  • Thread the Needle

    60 seconds

    Gently twist, allowing your shoulder to release towards the mat, encouraging softness in your upper back.

    Illustration of Thread the Needle

  • Legs Up the Wall (or supported)

    300 seconds

    Allow gravity to do its work, resting your legs and mind, inviting a sense of calm.

    Illustration of Legs Up the Wall (or supported)

Cool-down

  • Constructive Rest with Belly Breath

    180 seconds

    Lie on your back, knees bent, feet flat, and place hands on your belly, observing your breath's gentle rise and fall.

    Illustration of Constructive Rest with Belly Breath

Tags

restorativemenstrual phasegentlestress reliefall levelsmindful movement