Gentle Yoga Flow for Full Body Relaxation (25–30 minutes)

1. Easy Seated Pose + Grounding Breath (3 mins)

• Sit cross-legged, hands on knees
• Close your eyes, inhale deeply through the nose, exhale slowly through the mouth
• Begin to settle your body and mind

---

🐈 2. Seated Cat-Cow (2 mins)

• Stay seated
• Inhale: Arch the spine, lift the chest (Cow)
• Exhale: Round the back, tuck the chin (Cat)
• Repeat with breath, gently loosening the spine

---

🤲 3. Side Stretch + Neck Rolls (3 mins)

• Inhale: Reach one arm up, exhale: lean to the opposite side (1 min each side)
• Roll your neck gently in circles, both directions

---

🧎‍♀️ 4. Child’s Pose (2 mins)

• Knees wide, big toes touch, forehead to mat
• Arms forward or alongside the body
• Deep breathing into the back and hips

---

🐄 5. Tabletop → Cat-Cow (2 mins)

• On hands and knees
• Inhale to arch the back (Cow)
• Exhale to round the spine (Cat)
• Optional: hip circles to loosen the lower back