Level:
All Levels / Beginner Friendly

Duration:
~30 minutes

Props:
Mat (optional block or cushion)

Focus / Tags:
Grounding, Full-body mobility, Gentle strength, Hips, Shoulders, Alignment, Breath-led flow, Nervous system reset

Class Style (blurb):
This nourishing 30-minute flow invites you to soften, stretch, and move intentionally through your whole body. Starting in tabletop with Cat–Cow waves, we gradually build warmth and connection through Child’s Pose, side stretches, shoulder openers, low lunges, and supported backbends. With a balance of breath, strength, and stretch, this class is perfect when you want to ground into your body, gently open your hips and spine, and finish feeling more spacious and centred.

We move slowly and with intention—offering options for props, movement variations, and intuitive transitions throughout. Think simple but powerful.

Sequence Highlights:
• Grounding tabletop + 6-breath Cat–Cow spinal waves
• Wide-knee Child’s Pose with ribcage breathing
• Seated side stretches and wrist rolls
• Low lunge to half splits (R+L), with spinal twists and side body fold
• Step-through into standing fold + mountain pose
• Flow through forward fold, crawling to plank, cobra and back
• Anchoring final low lunge and closing ribcage breaths

Good for:
• Releasing hip and spine tension
• Gently building awareness and functional strength
• Resetting the nervous system
• Starting or ending the day with mindful movement

Notes / Options:
• Includes breath cues and spinal alignment tips
• Movement is paced slowly to support presence and proprioception
• A block or pillow is suggested for seated comfort
• Emphasis on micro-movements, energetic awareness, and balance