The Yoga Pod

Sit on the floor with your legs bent, soles of the feet together, and knees dropping out to the sides.

Let your feet be a comfortable distance away from your hips (closer is more intense, further away is gentler).

Round your spine forward, letting your head and arms relax.

Use a cushion or block under your forehead, chest, or knees if you want extra support.

Stay here for 3–5 minutes, breathing slowly and letting your muscles relax while the stretch works into your hips and lower back.

1. Balasana (Supported Child’s Pose)

• Kneel on the mat, big toes together, knees apart.

• Fold forward, resting your chest on a bolster, pillow, or your thighs.

• Arms can stretch forward or rest by your sides.

• Hold 1–3 minutes, breathing deeply.

• Modification: If pregnant, keep a wider space between knees and support your torso with a pillow.

10-Minute Yin Warm-Up

1. Seated Breath & Spine Lengthening (1 min)

• Sit cross-legged or on a cushion.

• Close your eyes. Inhale to lengthen the spine, exhale to release tension in the hips and low back.

• Focus on slow, deep breathing to calm the nervous system.

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