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The routine begins with a simple yet effective stretch. By reaching the arms overhead and extending the legs outwards, practitioners can create a sense of length through the body. This initial stretch serves as an essential wake-up call, promoting circulation and preparing the muscles for movement. A gentle side-to-side wiggle further aids in awakening both muscle and mind.
Knee Hugs and Circles
Following the warm-up stretch, participants are guided to hug both knees toward their chest. This position can be held still for a moment or used to rock gently, offering a massage to the lower back. Drawing circles with each knee while keeping the opposite leg extended either flat or bent allows for individual exploration of comfort and mobility.