Slow & Mindful Movement Reset

Warm-up

Standing Gentle Neck Rolls
120 seconds
Gently circle your head, feeling for any areas of tension and easing into the movement.

Main session

1 round

Seated Forward Fold with Softness
180 seconds
Sit tall, then hinge from your hips, allowing a gentle rounding as you release your head and neck.
Half-Kneeling Hip Flexor Release
120 seconds
Gently press your hips forward as you exhale, feeling a stretch through the front of your hip.
Side Lying Spinal Rotation
120 seconds
Lie on your side, knees bent, and gently open your top arm to the side, allowing your chest to open.
Happy Baby Pose with Gentle Rock
180 seconds
Hold the soles of your feet, gently rocking side to side, massaging your lower back and releasing your hips.
Reclined Psoas Release (legs long)
180 seconds
Lie on your back, legs long, and allow your body to fully surrender to the mat, noticing subtle releases.

Cool-down

Body Scan Meditation
180 seconds
Lie still, bringing your awareness to different parts of your body, noticing sensations without judgment.