Full Body Reset · 28 min
A longer, well-rounded practice that opens hips, decompresses the spine, releases the shoulders, and quiets the nervous system before you close it out on the floor.
Why this session
Short sessions handle the daily wear. This one exists for your day off, when you have time to actually undo the accumulated tension from a week on shift — belt, vest, cruiser, and adrenaline.
Sukhasana
Sit cross-legged on a folded blanket. Spine tall, hands on the knees. Settle the breath and arrive.
beginner cueIf the hips ache, sit higher on a firm cushion or against a wall.
Marjaryasana / Bitilasana
On all fours, alternate arching the spine and rounding it, moving with the breath.
beginner cueKeep the movement small and led by the breath.
Adho Mukha Svanasana
From all fours, tuck the toes and lift the hips up and back. Press the floor away.
beginner cueBend the knees generously. Focus on lengthening the spine, not straight legs.
Anjaneyasana
Step the right foot forward, lower the back knee. Lift the chest and reach the arms overhead.
beginner cueHands on the front thigh. Pad the back knee with a blanket.
Ardha Hanumanasana
From low lunge, shift the hips back over the back knee and straighten the front leg. Hinge forward.
beginner cueHands on blocks. Front knee soft. Chest lifted.
Anjaneyasana
Same as the right side — left foot forward, back knee down, chest lifted.
beginner cueHands on the front thigh. Pad the back knee.
Ardha Hanumanasana
Shift back over the back knee, straighten the left leg, and fold.
beginner cueHands on blocks. Soft front knee.
Eka Pada Rajakapotasana
Bring the right shin forward on the mat, back leg extended straight behind. Fold forward over the front leg.
beginner cueSupport the right hip with a folded blanket. Stay upright on the hands.
Eka Pada Rajakapotasana
Same on the other side — left shin forward, right leg extended long.
beginner cueBlanket under the left hip. Stay upright.
Paschimottanasana
Sit with the legs extended long, feet flexed. Hinge from the hips and fold forward.
beginner cueSit on a folded blanket. Bend the knees generously. Loop a strap around the feet.
Supta Matsyendrasana
On your back, draw the right knee in and guide it across the body to the left. Open the right arm wide.
beginner cueProp the top knee on a pillow so it doesn't strain.
Supta Matsyendrasana
Repeat on the second side.
beginner cuePillow under the knee.
Viparita Karani
Scoot the hips close to a wall and swing the legs up. Rest the arms wide. Let the whole body soften.
beginner cueHips 4-6 inches from the wall. Bend the knees if the hamstrings pull.
Savasana
Lie flat on your back, arms relaxed by your sides, palms up. Let the body be completely still.
beginner cueBolster under the knees to release the low back.