Session Overview
Sina guides you through steady, repeatable movements that make it easier to create habits supporting sobriety and mental wellbeing. The practice is trauma-informed and includes options for all bodies.
Equipment
- Yoga mat or firm rug
- Chair or wall for balance support
- Blocks or sturdy books for elevation
- Light blanket for the final relaxation
Sequence Breakdown
- Intention setting (5 minutes): breathe into your centre and name a healthy habit you are cultivating.
- Warm-up (10 minutes): spinal rolls, seated twists, and wrist/ankle mobilisations.
- Standing flow (15 minutes): supported sun salutations, warrior variations, and balance drills using a chair.
- Floor practice (10 minutes): glute bridges, supine twists, and gentle core activation.
- Integration (10 minutes): extended savasana with guided body gratitude reflection.
Practice Tips
- Move at 60–70% of your capacity. It is okay to skip or modify poses.
- Notice thoughts that arise. Meet them with curiosity rather than judgment.
- Keep water nearby and pause for breaks as needed.
Building Healthy Habits
Sina invites you to identify one small action after the session, such as preparing a nourishing meal, texting your support person, or updating your recovery journal. Revisit this replay twice a week for four weeks and note changes in strength, balance, and self-talk.
Pair the session with the Yoga in Recovery Toolkit for additional routines and self-check-ins.
