Find a comfortable position in child's pose with your knees wide and your hips low. Take a moment to scan your body and notice any areas of tension or tightness. As you breathe, bring awareness to these areas and allow them to soften and release.

From child's pose, transition into downward facing dog. Move your hips from side to side and find any movements that feel good for you. This pose helps to stretch and lengthen the spine, while also relieving tension in the shoulders and hips.

Next, walk to the top of your mat and fold forward into a forward fold. Keep a generous bend in your knees and let your head hang heavy. Feel the breath traveling up and down your spine, releasing any subtle tension along the way.

Continue with a halfway lift, sliding your hands up your shins and extending through the crown of your head. Keep your weight evenly distributed in your feet. Exhale and fold forward again, deeply bending your knees and slowly unrolling all the way up to standing.

Bring your hands together at heart center and close your eyes. Take a deep breath in, letting go of anything that no longer serves you. Exhale and release. Repeat this breath a few more times, allowing your body to follow the breath and find a sense of calm.

Release Tension with Hip Openers

Move into mountain pose, reaching your arms overhead and taking a big breath in. Exhale and bend your elbows, opening your heart in a mini backbend. Inhale back to mountain pose and exhale into a forward fold. Release any tension as you fold forward, keeping a soft bend in your knees.

Step your left foot back into a runner's lunge, and toe-heel your right foot towards the upper right corner of your mat. Find a long stance between your feet and lower your back knee down if it feels good. Let your head hang heavy and use your breath to unlock any tension in your body.

Add the booty drop variation by turning your body to the left and pressing your right knee open with your right arm. Take this as deep as feels comfortable for you. Return to center and shift your hips back, straightening out your right leg for a hamstring stretch.

From here, walk your hands forward and straighten out your left leg. Deeply bend your right knee and stretch out your inner thigh on the left side. You can keep your hands down or bring them together at heart center.

Walk your hands to the back of your mat and find a runner's lunge on your left side. Lower your right knee down if needed and let your head hang heavy. Breathe deeply and ask your hips to release tension.

Repeat the booty drop variation on this side, turning your body to the right and pressing your left knee open. Use your breath to rinse away any sensation or tension. Return to center and shift your hips back, straightening out your left leg for a hamstring stretch.

Walk your hands forward and deeply bend your left knee, turning your body to the side for a deep side lunge. You can keep your hands down or bring them together at heart center.

Final Relaxation and Reflection

Come to a child's pose facing the front of your mat and take a moment to reset. Notice how you feel after releasing tension and finding space in your body. Slowly rise to a seated position and bring the soles of your feet together.

Hinge forward and fold over your legs, letting your head hang heavy. Feel your breath travel up and down your spine, washing away any remaining tension. Take this time to reflect on what no longer serves you and what you can release.

Press yourself up to a seated position and bring your hands together at heart center. Take a moment to express gratitude for committing to this practice and for the opportunity to release and let go. Remember that your breath is a powerful tool for finding calm and peace in your body and mind. I hope you found it beneficial and that it helps you find inner peace.