Grounding & Supported Release

Warm-up

Seated Gentle Torso Circles
180 seconds
Sit comfortably and make slow, expansive circles with your torso, feeling into your hips and spine.

Main session

1 round

Supported Child's Pose (bolster under torso)
180 seconds
Sink into the support of the bolster, letting go of effort and inviting complete relaxation.
Reclined Bound Angle Pose (knees supported)
240 seconds
Allow your inner thighs to soften, with cushions or blankets providing gentle support under your knees.
Gentle Supine Twist (knees to one side)
120 seconds
Keep both shoulders grounded, allowing a gentle twist to release through your spine and hips.
Pillow under lower back for gentle arch
240 seconds
Lie on your back with a small pillow or rolled blanket under your lumbar spine, allowing for a subtle, comforting arch.

Cool-down

Savasana with Blanket
240 seconds
Cover yourself with a blanket. Allow yourself to be completely still, absorbing the quiet of your practice.