Level:
Beginner–Gentle / All Levels

Duration:
~18 minutes

Props:
Mat (optional blocks or towel)

Focus / Tags:
Gentle stretch, Breath-led movement, Hips, Spine, Side body, Nervous system reset, Grounding, Mobility

Class Style (blurb):
This gentle full-body stretch is designed to support women’s bodies and nervous systems—perfect as a soft morning wake-up, pre-bed wind-down, or anytime you need to reconnect and reset. We begin with breath-led folds and grounding, then gently mobilise the spine, hips, shoulders, and side body through slow Cat–Cow variations, Child’s Pose transitions, and hip circles. The session closes with soft Down Dog flows and a seated moment of breath and presence. A nourishing practice to meet your body exactly where it’s at.

Sequence Highlights:
• Grounding breath with forward fold
• Gentle Cat–Cow (Marjaryasana & Bitilasana)
• Wide-knee Child’s Pose with side body stretch (both sides)
• Forward & back rocking from Cat to Child’s Pose
• Hip circles (right & left), with bird-dog balance
• Toe-tucked Child’s Pose variation for foot & toe stretch
• Downward Dog with knee bends, heel pumps, and intuitive movement
• Soft transition to high plank → Child’s Pose
• Closing in seated with a mindful breath

Good for:
Daily stretching, grounding the nervous system, gentle mobility, reconnecting to breath, beginners or returning practitioners

Notes / Options:
• Keep knees bent in Downward Dog to focus on spine length
• Add blocks under hands or seat for support
• Rocking and micro-movements are encouraged—tune into how your body feels today