Grounding Reset: Post-Flush Restore

Warm-up

Standing Shoulder Rolls
60 seconds
Roll shoulders up and back, then forward, releasing tension in your upper body.
Ankle Rocks (standing)
60 seconds
Shift weight from heels to toes, gently waking up your feet and ankles.

Main session

1 round

Slow Squat to Stand
8 reps
Hinge at hips, imagine sitting into a chair, then gently push back up.
0 / 8
Arm Swings & Chest Opener
60 seconds
Allow arms to swing freely, then open chest with gentle shoulder squeezes.
Standing Side Bend
30 seconds
Reach one arm overhead, gently stretching to the side, feeling expansion.
Prone T-Stretch (on stomach)
60 seconds
Lie on your stomach, arms out to a 'T', gently turn head opposite stretched arm.
Supported Bridge Pose (lying)
120 seconds
Lie on your back, knees bent, gently lift hips, feeling a mild opening.

Cool-down

Body Scan Relaxation (lying)
180 seconds
Lie still, bring awareness to each part of your body, releasing any remaining tension.