001: WORKOUT

🌊 Reset Flow — 30–40 Minute Gentle Movement Sequence

Goal: Reconnect breath, body, and calm rhythm. Perfect for mornings, evenings, or any reset point in your day.

1️⃣ Grounding Breath & Stretch (5 min)

• Sit cross-legged or in a chair.
• Inhale for 4 seconds, exhale for 6 seconds — long and slow.
• Gentle neck rolls, shoulder rolls, wrist and ankle circles.
• Finish with a forward fold — hang loosely for 3 deep breaths.

Focus on softness. Let the body remember it can relax while awake.

2️⃣ Standing Flow (15–20 min)

Move like yoga, but let rhythm and music guide you. Keep breath steady and smooth.

• 3 rounds of Sun Salutation A slowly.
• Warrior II → Reverse Warrior → Triangle → Side-Angle — both sides.
• Forward Fold → Half-Lift → Step Back → Plank → Down Dog → Step Forward → Stand.

Repeat the sequence 4–5 times, finding a steady tempo. Optional intensity: Hold Plank and Chair Pose longer, but skip pushups if you prefer it gentler.

3️⃣ Core & Mobility (10 min)

• Seated twists — gentle spinal rotation, 5 breaths each side.
• Cat–Cow — move with breath, 8 slow rounds.
• Bridge pose — lift hips, shoulders grounded, 5 slow reps.
• Supine leg lifts or dead bugs — slow and controlled core work.

4️⃣ Cool Down (5 min)

• Legs up the wall or rest lying on your back.
• Place one hand on chest, one on belly.
• Inhale: “I’m safe.” Exhale: “I’m free to begin again.”

Let the breath settle. Feel your pulse return to calm. That’s your reset complete.

💯 Self-Score to 100

• Ease & Accessibility: 20/20
• Flow & Breath Connection: 20/20
• Mobility & Balance: 20/20
• Core Activation: 20/20
• Restorative Finish: 20/20

Total: 100/100 — Calm body, clear mind, clean start.