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Restorative & nervous system reset

Release & Restore Flow

This flowing sequence encourages a gentle release of tension through deliberate, mindful movements. It's designed to help you shed any accumulated stress and return to a state of ease.

15 minAll levelslutealEquipment: mat
60

Warm-up

  • Wrist & Ankle Circles

    60 seconds

    Gently mobilize your joints, preparing them for fluid motion.

    Illustration of Wrist & Ankle Circles

  • Seated Side Bends

    60 seconds

    Inhale to lengthen, exhale to lean, feeling a spacious stretch through your side body.

    Illustration of Seated Side Bends

Main session

Gentle Flow & Hold

n/a

  • Thread the Needle

    90 seconds

    Reach through while keeping your hips stable, finding a release in your upper back.

    Illustration of Thread the Needle

  • Puppy Pose

    120 seconds

    Keep your hips over your knees, allowing your chest to melt towards the floor.

    Illustration of Puppy Pose

  • Knees to Chest Rock

    60 seconds

    Gently rock side to side, massaging your lower back on the mat.

    Illustration of Knees to Chest Rock

  • Supported Bridge Pose

    120 seconds

    Lift your hips just enough to feel an opening, perhaps sliding a prop underneath for support.

    Illustration of Supported Bridge Pose

Cool-down

  • Savasana (Corpse Pose)

    180 seconds

    Lie still, allowing your body to fully integrate the practice and surrender to rest.

    Illustration of Savasana (Corpse Pose)

Tags

flowtension releaseluteal supportbeginnersfluid movement