001: WORKOUT OF THE DAY

🧘‍♂️ 20-Minute Restorative Flow — Calm, Release, Renew

Archetype: The Healer — slow breath, gentle postures, nervous system reset in twenty minutes flat.

🌿 What It Is

A grounding restorative yoga sequence that blends breathwork and gentle postures. Designed to release tension, improve circulation, and calm the mind — accessible to all levels.

🧾 Flow (20 minutes)

1. Centering Breath (2 min): Sit or lie down. Inhale for 4, exhale for 6. One hand on belly, one on chest. Feel the nervous system soften.
2. Cat-Cow Flow (2 min): On hands and knees, alternate arching (Cow) and rounding (Cat). Move slowly with breath to free the spine.
3. Child’s Pose (2 min): Knees wide, arms forward, forehead to mat or pillow. Ground and let go.
4. Seated Forward Fold (3 min): Extend legs, fold forward gently. Release the spine without forcing.
5. Supine Twist (3 min): Hug knees to chest, drop to one side. Breathe deeply. Switch sides halfway.
6. Supported Bridge (3 min): Lie back, knees bent. Place pillow under hips. Rest with arms open.
7. Legs Up the Wall (4 min): Extend legs up the wall, arms relaxed. Close eyes and reset.
8. Savasana (1 min): Lie flat, arms open, eyes closed. Whisper: “I restore. I rise renewed.”

🌺 Benefits

• Stress relief: calms nervous system and lowers cortisol
• Flexibility: gently releases spine and hips
• Circulation: legs-up-the-wall aids recovery and energy
• Accessibility: all poses can be supported with pillows or props

🧭 Self-Score to 100

• Calm Factor: 20/20
• Ease: 20/20
• Release & Recovery: 20/20
• Accessibility: 20/20
• Mythic Resonance: 20/20

Total: 100/100 — Restore in body, renew in spirit.