(20min)
Child's Pose (2 minutes):
- Start in a kneeling position, sit back on your heels, and lower your upper body forward, resting your forehead on the mat. Stretch your arms out in front of you or alongside your body. Breathe deeply and relax into the pose.
Cat-Cow Pose (2 minutes):
- Come onto your hands and knees. Inhale as you arch your back and lift your tailbone and head, creating a gentle curve (Cow Pose). Exhale as you round your spine, tuck your tailbone, and lower your head (Cat Pose). Repeat the flow with each breath, moving smoothly between the two poses.
Downward Facing Dog (2 minutes):
- From the hands and knees position, tuck your toes, lift your knees off the mat, and press your hips up and back, creating an inverted V shape with your body. Keep your arms straight and shoulder-width apart, and your feet hip-width apart. Press your heels toward the floor and breathe deeply.
Standing Forward Fold (2 minutes):
- From Downward Dog, step or hop to the front of your mat, feet hip-width apart. Bend your knees slightly and fold forward, allowing your upper body to relax. Grab opposite elbows and gently sway from side to side. Let gravity pull you deeper into the stretch.
Warrior II (2 minutes):
- Stand with your feet wide apart, turn your right foot out 90 degrees, and your left foot in slightly. Extend your arms parallel to the floor, one arm reaching forward and the other reaching backward. Bend your right knee, aligning it with your ankle. Gaze over your right fingertips and hold the pose. Repeat on the other side.
Bridge Pose (2 minutes):
- Lie on your back, bend your knees, and place your feet flat on the mat, hip-width apart. Press your feet and arms into the ground, lift your hips up toward the ceiling, and interlace your fingers beneath your lower back. Breathe deeply as you hold the pose, opening your chest and shoulders.
Seated Forward Fold (2 minutes):
- Sit on the mat with your legs extended in front of you. Reach your arms up overhead and then hinge forward from your hips, reaching toward your feet. Keep your back straight and avoid rounding your spine. Relax into the stretch and breathe deeply.
Corpse Pose (4 minutes):
- Lie on your back, legs extended, and arms relaxed by your sides, palms facing up. Close your eyes and focus on deep, slow breaths. Allow your body to fully relax, releasing any tension or stress. Stay in this pose for a few minutes, enjoying a state of complete relaxation.
