Gentle Yoga Reset | Floor-Based, No Standing

07:56

Gentle Yoga Reset | Floor-Based, No Standing

by Victoria Sztanek

Type

guided

Activity

Meditation

Suitable for

Everyone

This 8-minute yoga reset offers a short, floor-based practice to help you reconnect with your body and take a mindful pause in your day. Move through gentle stretches, spinal movement, and accessible strengthening poses. With no standing poses, the practice stays close to the floor and is beginner-friendly. Perfect for an afternoon reset or anytime you want to move, breathe, and come back to yourself.

Yoga Beginner Mindfulness Stretching Relaxation Intuitive Movement Shavasana Beginner Yoga

Meet your Teacher

Victoria Sztanek

Asunción, Paraguay

Meet your Teacher

Victoria Sztanek

Asunción, Paraguay

Transcript

Welcome to this short, Beginner-friendly yoga reset. So take a seat on the mat in an easy seat. Feel your sit bones grounding into the mat. You can soften your face. We're going to start with some side reaches. So let's inhale one hand up and exhale to reach over to one side. Keep both sit bones grounded. Come back to center, Inhale the opposite hand up and exhale to reach to the other side. Think about inhaling to lengthen through the spine and exhaling to soften into the side reach. Now come to tabletop. We'll take some gentle cat and cows here. Exhaling to arch our spine into a cat, Hissing cat pose. Let's take some more dynamic cat-cows, So some intuitive movement. You can make barrel rolls with your torso, You can exaggerate the movement, Whatever feels good remembering to breathe through the nose. Alright, Come down onto your belly. We're going to take opposite arm and leg reaches. So on an inhale, Reach your right arm and left leg long. Gently lift. Think about length rather than height. Exhale to lower. Then switch sides. Inhale to reach your left arm and right leg along. Exhale to lower. Let's do an inhale. Exhale. Last side. Inhale up. And exhale to lower. Bring your forehead to rest on your stacked hands. Take a breath here, Let your body soften. All right, Let's bring our arms back alongside our bodies. We're going to prepare for locus. So on an inhale, Let's lift our chest. Arms and legs. Think about reaching long through the fingertips and toes rather than that height. Keeping the back of the neck long. Exhale to slowly lower everything back to the mat. When you're ready, Roll onto your back. We'll come into figure four on the right side. So cross your right ankle over your left thigh. Flex your right foot. Keep the pelvis neutral. If it feels nice, You can draw your legs gently in towards your torso, Keeping your shoulders and head relaxed. Don't need to crank the legs in. Slowly release, Switch to the left side. Left ankle over right thigh. Flex your left foot. Invitation to draw your legs in towards your torso. Alright, Slowly release and bring your feet back down to the mat. We're going to prepare for bridge. So press into your feet and lift your hips high. Engage through your legs and your glutes. Take a breath here. Exhale to slowly lower your back down to the ground. Hug your knees into your chest. Gentle circles with your knees in one direction. Massaging that lower back. In the opposite direction. All right, Let's extend our legs and come into Shavasana. Let your arms rest alongside you, Palms facing up. Allow your whole body to soften into the mat. Let's take some easy breaths here. Alright, Begin to bring some movement back into your fingers, Into your toes. Roll onto one side and take a moment. Eventually, Set yourself back up to Sikhasana, Seated Pose, How we started. Take one final breath here. Thank you for joining me today. Hope to see you for the next one.