Level:
All Levels / Beginner Friendly

Duration:
~30 minutes

Props:
Mat, optional cushion or yoga block for seated comfort

Focus / Tags:
Mobility, Spine, Shoulders, Hips, Gentle Strength, Nervous System Reset, Toes + Feet, Core Stability

Class Style (blurb):
This grounded 30-minute practice guides you through a gentle but deeply effective seated mobility flow that opens the hips, spine, shoulders, and chest. Starting on all fours with breath-led spinal waves, we gradually awaken the body with active stretches, Down Dog variations, shoulder mobility drills, and flowing low lunges.

You’ll move slowly and with control, layering in breath cues, core engagement, and subtle alignment tools like the “Pilates Compass” to help you stay connected to your body’s unique rhythm. Expect to feel more open, supported, and grounded—without ever needing to stand.

Sequence Highlights:
• Spinal waves in tabletop → seated Child’s Pose variation
• Active foot and toe mobility with weight-supported holds
• Shoulder and chest openers (elbow binds + cross-body reach)
• Core activation through Cat–Cow, plank waves, and pelvis rocks
• Prone spinal twist with shoulder stretch (rolling over bent leg)
• Low lunges with spiraling reach + Pilates Compass alignment

Good for:
• Building foundational strength + mobility
• Releasing tension in the shoulders and upper back
• Waking up the body without high effort
• Supporting breath + nervous system regulation

Notes / Options:
• Entire practice is done seated or kneeling (no standing postures)
• Emphasis on listening to your body and moving with intention
• Great for morning practice, gentle days, or nervous system resets

Categories:
Mobility • Breath-led Flow • Core Support • No Standing