Practice Overview
Steady, repeatable movements that make it easier to build habits supporting your recovery and wellbeing. The practice includes options for all bodies. This is general information, not medical advice. If you are unsure whether these movements suit you, check with your doctor or health professional first.
Equipment
- Yoga mat or firm rug
- Chair or wall for balance support
- Blocks or sturdy books for elevation
- Light blanket for the final relaxation
How to Follow the Practice
- 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 and 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 (final rest) with a body gratitude reflection.
Practice Tips
- Move at 60 to 70% of your capacity. It is okay to skip or modify poses.
- Notice thoughts that arise. Meet them with curiosity rather than judgement.
- Keep water nearby and pause for breaks as needed.
Building Healthy Habits
Choose one small action after the practice, such as preparing a nourishing meal, texting your support person, or updating your recovery journal. Try the practice twice a week for four weeks and note changes in strength, balance, and self-talk.
Go deeper
Read the Yoga in Recovery Toolkit for adaptations, quick grounding poses, and check-in questions.
