Stress & Decompression · 12 min
A short, seated-to-floor sequence to shift the nervous system out of fight-or-flight and back into rest.
Why this session
After a high-stress call the body stays revved. This sequence uses breath and gentle grounding shapes to bring the heart rate and mind down.
Sit tall, eyes closed. Feel the weight of the body on the chair or floor.
beginner cueSit on a cushion or chair. Hands on the thighs.
Inhale 4, hold 4, exhale 4, hold 4. Six slow rounds.
beginner cueUse a 3-count if 4 feels forced.
Slow half-circles and ear-to-shoulder stretches to release the neck.
beginner cueSmall range. Stop at any point of pain.
Marjaryasana / Bitilasana
On hands and knees, inhale to arch, exhale to round.
beginner cueSmall, easy waves. Wrists under shoulders.
Balasana
Knees wide, bolster or pillows under the chest. Rest the forehead down.
beginner cueStack pillows so the head is fully supported.
Viparita Karani
Lie on the back with legs up a wall or chair seat. Arms wide.
beginner cueHips a few inches from the wall. Bend the knees if needed.
Savasana
Lie flat, arms by the sides, palms up. Let the breath return to normal.
beginner cueBolster under the knees. Blanket over the body.