Calms the nervous system, reduces swelling, and supports sleep.
Stay 5–15 minutes. Focus on slow, steady breathing.

Best for:
PMS tension, anxiety, heavy legs, evening wind-down

Knees to chest, spinal rocking, side stretches, supported child’s pose.
Comfort over depth. Let the body soften naturally.

Best for:
Low motivation, stiffness, emotional sensitivity

Use pillows, bolsters, or blocks.
Long holds. Minimal transitions. No intensity.

Best for:
Overwhelm, poor sleep, nervous system fatigue

Soft, rhythmic spinal movement to release tension and support digestion.
Think fluid and contained.

Best for:
Bloating, low-back tension, digestive sluggishness