"Arrival & Breath (5 minutes) How to: Begin seated or lying on your back with support under your head if needed. Close your eyes. Take 5-10 deep breaths. Let your shoulders soften, your belly soften. Set an intention for the practice-perhaps "ease," "space," or "openness." (3-5 minutes) How to: Come to a comfortable seated position. Bring the soles of the feet together and let your knees fall to the sides (or widen your legs)."
"3. Dragon Pose Variation (short-lunge) (4-6 minutes each side) How to: From all fours, step your right foot between the hands. Let your back knee rest on the mat (pad if needed). Slowly walk your hands forward and lower your hips, keeping the right foot forward and the left leg long behind. Use blocks under your hands if helpful. Stay here, then switch sides. Benefit: Deep hip flexor & quad stretch, opens front hip line and psoas-key for flexibility and release."
Begin seated or lying with head support and take 5–10 deep breaths to soften shoulders and belly and set an intention such as ease, space, or openness. Practice Butterfly or Seated Wide-Leg to target inner thighs and hips, using props and forward or upright options for comfort. Use a Dragon Pose variation (short lunge) per side to deeply stretch hip flexors, quads, and psoas, with optional blocks. Include a Sphinx or Seal backbend to open the front body and encourage spinal extension. Finish with a Caterpillar seated forward fold to release hamstrings and the spine through relaxed, breath-led folding.
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