Week 1: Returning to Stillness
(5-minute Yoga Reset)
This week’s sequence is designed as a gentle invitation back to your body. In just five minutes, you’ll soften physical tension, calm the nervous system, and create space to breathe more intentionally. These poses are slow, grounding, and supportive—perfect for mornings, evenings, or moments when you feel overstimulated and need to return to center. Move with ease, breathe deeply, and allow stillness to do the work.
This asana sequence is designed for beginners.
Child’s Pose (Balasana)
Goal: soften your low back, hips, and shoulders while breathing into the back body.
Set up
Come to hands and knees (tabletop).
Bring your big toes together.
Let your knees open wide (or keep them closer if that feels better on your hips).
Fold back
Send your hips back toward your heels.
Walk your hands forward so your arms stretch long.
Land and relax
Rest your forehead down on the mat (or on stacked fists/a pillow).
Let your neck be heavy.
Breath cue
Inhale: imagine your breath expanding into your ribs and upper back (like you’re “breathing into the back of your bra line”).
Exhale: soften your belly, let your hips get heavier toward your heels.
Checkpoints
Shoulders melt away from ears.
No sharp pain in knees/hips.
Breath feels smooth and quiet.
Helpful options
Tight hips: place a pillow/blanket between thighs and calves.
Tight ankles: roll a small towel behind the ankles.
Knee sensitivity: keep knees closer together or pad under knees.
Seated Forward Fold (Paschimottanasana)
Goal: lengthen the spine first, then fold gently—no forcing.
Set up
Sit with legs straight out in front.
Flex your feet (toes pointing up) and keep a slight bend in your knees if needed.
Create “tall spine.”
Sit on the front edge of your sit bones (you can sit on a folded blanket to help).
Place your hands on the floor beside your hips or on your thighs.
Inhale to lengthen
Inhale: lift your chest, lengthen from tailbone to crown of head.
Exhale to fold
Exhale: hinge forward from your hips (not rounding from your shoulders first).
Reach hands toward shins/ankles/feet—wherever you can comfortably reach.
Settle
Let your belly soften.
Relax your jaw and shoulders.
Breath rhythm
Inhale: feel the spine get long.
Exhale: soften into the fold by 1% (tiny, gentle release).
Checkpoints
You should feel a stretch in the hamstrings or lower back, not pain.
If your lower back strains, bend your knees more or sit on a blanket.
Helpful option
Loop a strap or towel around your feet and hold the ends to keep the spine long without yanking.
Easy Seat + Breath Awareness (Sukhasana)
Goal: calm the nervous system and let your breath slow down naturally.
Set up
Sit cross-legged comfortably.
If knees are higher than hips, sit on a pillow/blanket so your hips are elevated.
Posture
Hands rest on thighs or belly.
Spine tall but not stiff—think “stacked” (hips → ribs → head).
Relax your face
Soften your brow, unclench your jaw, drop your shoulders.
Breath pattern (Inhale 4 / Exhale 6)
Inhale for 4 counts: 1–2–3–4 (smooth, easy)
Exhale for 6 counts: 1–2–3–4–5–6 (slower and softer)
Repeat for 5–8 rounds.
What to focus on
Feel the inhale gently expand your ribs.
Feel the exhale “pour out” like warm water—longer, quieter, relaxing.
Checkpoints
If 4/6 feels too long, switch to inhale 3 / exhale 5.
Keep it comfortable—no gasping or straining.
