Forward Flow
From sitting or standing, hinge gently forward at the hips (2–3 breaths), let head hang heavy, soften knees, then roll up slowly one vertebra at a time (6–8 counts) with a lifted chest on the inhale.
Gentle Twist
Place one hand on your heart and one on your belly. Inhale to lift through the crown (4–6 counts). Exhale long and steady, allowing your ribs and belly to soften (8–10 counts). Relax your shoulders down your back. Breath Prayer: Inhale “You keep me,” exhale “You restore me.”
Refresh–Restore
Sit tall, root feet into the ground (2 counts), inhale as you gently twist to the right (4), exhale back to center (6), repeat left side (4/6); soften shoulders and jaw at center.
Heart Warmth
Arms sweep overhead (inhale 4), release down (exhale 6). Breath prayer: Inhale “Peace,” exhale “Rest.”
Cooling Breath
Inhale through the nose 4, exhale through the mouth 6; repeat 3 times.
Energy Return
Circle shoulders back (5 times), forward (5 times) while breathing slow and steady. Breath Prayer: Inhale — “Fill me.” Exhale — “Refresh me.”
Heart Release
Press feet into floor (2 counts), lengthen spine (inhale 4), soften shoulders (exhale 8). Breath Prayer: Inhale — “You are here.” Exhale — “I receive this gift.”
Shoulder Mobility
Roll your neck slowly side to side (4–6 counts each way), soften jaw and shoulders. Breath Prayer: Inhale — “Thank You for nourishment.” Exhale — “I choose what gives life.”
Side Stretch Flow
Sit tall, reach crown upward (inhale 4), side stretch right/left (2–3 breaths each). Breath Prayer: Inhale — “You are my strength.” Exhale — “You provide.”
Joy Stretch
Sit tall, roll shoulders back (2 counts), soften on the exhale (6 counts). Breath Prayer: Inhale — “You sustain me.” Exhale — “You refresh me.”
