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Restorative & nervous system reset

Unwind & Reconnect

This gentle session invites you to slow down and listen to your body, fostering a deep sense of calm. It's perfect for easing into stillness when you feel overstimulated or need a soft landing.

15 minAll levelslutealEquipment: mat, optional blanket or pillow
60

Warm-up

  • Gentle Neck Rolls

    120 seconds

    Slowly circle your head, feeling for any areas of tension without forcing.

    Illustration of Gentle Neck Rolls

  • Shoulder Shrugs & Rolls

    60 seconds

    Lift shoulders towards ears, then roll them back and down, releasing any 'holding'.

    Illustration of Shoulder Shrugs & Rolls

Main session

Floor-based release

n/a

  • Supported Child's Pose

    180 seconds

    Allow your forehead to rest, feeling supported and letting gravity do the work.

    Illustration of Supported Child's Pose

  • Supine Spinal Twist

    90 seconds

    Gently let your knees fall to one side, keeping shoulders rooted to the mat.

    Illustration of Supine Spinal Twist

  • Legs Up the Wall (or supported on a chair)

    180 seconds

    Find a comfortable position where your legs feel light and your hips are relaxed.

    Illustration of Legs Up the Wall (or supported on a chair)

Cool-down

  • Deep Belly Breathing

    120 seconds

    Place one hand on your belly and breathe deeply, feeling it rise and fall gently.

    Illustration of Deep Belly Breathing

Tags

restorativenervous system resetluteal phaseall levelsgentle stretch