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Week 1 · Day 7

Gentle Mobility Flow

  • ~18 min
  • Active recovery
Gentle

You finished your first week. That's huge! Today is a slow, feel-good stretch to reset for Week 2. Put on calm music and take your time.

1. Easy walk · 10 min

Optional, but lovely: a short, easy walk before you stretch.

2. Stretch & mobility

Hold each stretch gently and breathe slowly. Never bounce, and never push into pain.

~8 min
1Cat-Cow60 secShow details

A flowing movement that brings your whole spine back to life.

How to do it

  1. 1Start on your hands and knees with your hands under your shoulders and knees under your hips.
  2. 2Breathe in: drop your belly, lift your chest and tailbone and look forward (cow).
  3. 3Breathe out: round your back toward the ceiling, tuck your chin and tailbone (cat).
  4. 4Flow slowly between the two with your breath.

Form tips

  • Move one vertebra at a time.
  • Push the floor away as you round.

Common mistakes

  • Moving only your neck.
  • Rushing through it.

Make it easier

Do it standing with your hands on your thighs, or seated on a chair.

Make it harder

Add hip circles on your hands and knees between rounds.

2Child's Pose60 secShow details

A calming rest that gently lengthens your back, hips and shoulders.

How to do it

  1. 1Kneel on the floor with your big toes touching and knees apart.
  2. 2Sit your hips back toward your heels.
  3. 3Walk your hands forward and lower your chest toward the floor, resting your forehead down.
  4. 4Breathe slowly into your back.

Form tips

  • Place a pillow under your chest or between your hips and heels if needed.
  • Let each exhale soften you a little more.

Common mistakes

  • Forcing your hips to your heels.
  • Holding tension in your shoulders.

Make it easier

Rest your forehead on stacked fists or a pillow, or do it with your forearms on a chair seat.

Make it harder

Walk your hands to one side for a side-body stretch, then the other.

3Kneeling Hip Flexor Stretch45 sec each sideShow details

Releases the front of your hips, which get tight from sitting and driving.

How to do it

  1. 1Kneel on your right knee (place a folded towel or cushion under it) with your left foot flat in front of you.
  2. 2Tuck your tailbone slightly under and gently squeeze your right glute.
  3. 3Shift your hips forward until you feel a stretch at the front of your right hip.
  4. 4Hold and breathe, then switch sides.

Form tips

  • The tuck matters more than how far forward you go.
  • Reach your right arm overhead to deepen the stretch.

Common mistakes

  • Arching your lower back instead of tucking.
  • Letting your front knee collapse inward.

Make it easier

Do it standing in a split stance, holding a chair, and tuck your pelvis.

Make it harder

Reach your arm overhead and lean gently away from the back leg.

4Lying Hamstring Stretch with Towel45 sec each sideShow details

The most supported way to stretch your hamstrings. Your back stays safe on the floor.

How to do it

  1. 1Lie on your back with both knees bent.
  2. 2Loop a towel or strap around the ball of your right foot.
  3. 3Straighten your right leg up toward the ceiling, holding the towel with both hands.
  4. 4Gently draw the leg toward you until you feel a stretch. Hold and breathe, then switch sides.

Form tips

  • Keep your shoulders and head relaxed on the floor.
  • A slight bend in the knee is perfectly fine.

Common mistakes

  • Pulling so hard that your hips lift.
  • Tensing your neck and shoulders.

Make it easier

Keep a bigger bend in the raised knee.

Make it harder

Straighten your bottom leg along the floor.

5Open Book5 slow reps each sideShow details

Rotates your upper back and opens your chest, lovely for posture.

How to do it

  1. 1Lie on your right side with your knees bent and stacked at hip height and your arms straight out in front of you, palms together.
  2. 2Lift your top arm and slowly open it like a book, turning your chest toward the ceiling.
  3. 3Let your eyes follow your hand and let the arm rest toward the floor behind you.
  4. 4Hold for a breath, close the book and repeat, then switch sides.

Form tips

  • Keep your knees together and on the floor.
  • Only rotate as far as is comfortable.

Common mistakes

  • Letting your knees lift and separate.
  • Forcing your arm to the floor.

Make it easier

Place a pillow behind you for your arm to rest on.

Make it harder

Hold the open position for 3 deep breaths each time.

6Butterfly Stretch60 secShow details

A gentle inner-thigh and hip opener.

How to do it

  1. 1Sit tall on the floor (or on a folded blanket) and bring the soles of your feet together.
  2. 2Let your knees fall out to the sides.
  3. 3Hold your ankles and sit up tall.
  4. 4For more stretch, hinge forward slightly from your hips with a long back.

Form tips

  • Sitting on a cushion makes it much easier to sit tall.
  • Let gravity do the work; don't press your knees down.

Common mistakes

  • Rounding your back to fold further.
  • Bouncing your knees.

Make it easier

Move your feet further away from your body, or support your knees with pillows.

Make it harder

Bring your heels closer to your body and hinge further forward.

7Core Connection Breath5 slow breathsShow details

The foundation of every core move: reconnect with your deep core and pelvic floor.

How to do it

  1. 1Lie on your back with your knees bent and feet flat, or sit tall on a chair. Place one hand on your ribs and one on your belly.
  2. 2Breathe in through your nose and let your ribs widen and your belly gently expand. Let your pelvic floor relax.
  3. 3Breathe out slowly through pursed lips, as if blowing out a candle. Gently lift your pelvic floor (like stopping the flow of urine) and draw your lower belly in toward your spine.
  4. 4Relax fully, then repeat with slow, calm breaths.

Form tips

  • This should feel like about 30% effort, a gentle lift, not a hard squeeze.
  • Use this exhale-and-lift during the hardest part of every exercise in the program.

Common mistakes

  • Squeezing too hard or clenching your bottom.
  • Holding your breath.
  • Sucking in by pulling your belly in hard without breathing.

Make it easier

Just focus on breathing into your ribs and the long exhale, without the pelvic floor lift.

Make it harder

Hold the gentle lift for a 5-second count while breathing normally.

Rest is part of getting stronger.

Week 1, Day 7: Gentle Mobility Flow · MorningHeart