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Restorative & nervous system reset

Soothe & Ground

This session guides you to release physical tension and calm your busy mind, fostering a sense of inner peace. It's ideal for moments when you need to feel more connected to your body and the present.

15 minAll levelslutealEquipment: mat
60

Warm-up

  • Cat-Cow Flow

    120 seconds

    Synchronize your breath with your movement, finding a gentle rhythm that feels good.

    Illustration of Cat-Cow Flow

  • Gentle Pelvic Tilts (supine)

    60 seconds

    Gently rock your pelvis back and forth, noticing how your lower back feels.

    Illustration of Gentle Pelvic Tilts (supine)

Main session

Mindful Movement & Stillness

n/a

  • Figure-Four Stretch

    90 seconds

    Focus on softening into the stretch, rather than pushing deeper.

    Illustration of Figure-Four Stretch

  • Reclined Bound Angle Pose (Supta Baddha Konasana)

    180 seconds

    Allow your knees to fall open naturally, supported by gravity or gentle props.

    Illustration of Reclined Bound Angle Pose (Supta Baddha Konasana)

  • Constructive Rest

    180 seconds

    Knees bent, feet flat, let your sacrum release and feel the support of the floor.

    Illustration of Constructive Rest

Cool-down

  • Body Scan Meditation

    120 seconds

    Bring your awareness gently through your body, noticing sensations without judgment.

    Illustration of Body Scan Meditation

Tags

mind-bodystress relieflutealbeginners welcomecalming