Ocean Wave Gentle Yoga Sequence for Deep Relaxation

1.Preparation: Find a quiet space where you can fully relax. Lay out your mat or a soft surface. Set an intention for deep relaxation and self-acceptance.

2.Step 1: Centering Breath (5 minutes). Sit comfortably in Sukhasana (Easy Pose) or cross-legged. Close your eyes. Begin deep, slow diaphragmatic breathing, feeling the belly rise on the inhale and gently fall on the exhale. Focus on making the exhale slightly longer than the inhale.

3.Step 2: Cat-Cow Flow (5 repetitions). Move to hands and knees (Tabletop position). On the inhale, drop the belly toward the floor, lifting the gaze (Cow Pose). On the exhale, round the spine toward the ceiling, tucking the chin and gently drawing the navel toward the spine (Cat Pose). Move slowly, synchronizing movement with breath, feeling the gentle expansion and contraction of the torso.

4.Step 3: Gentle Supine Twist (Hold 1 minute per side). Lie down on your back. Draw both knees into the chest. Extend the arms out to a T-shape. Gently lower both knees over to the right side, keeping the left shoulder grounded. Turn your gaze to the left. Breathe deeply into the side body and belly, feeling a gentle release in the lower back.

5.Step 4: Reclined Bound Angle Pose (Baddha Konasana) (Hold 2 minutes). From lying down, bring the soles of your feet together and let your knees fall open to the sides. Place one hand on your heart and the other hand gently resting on your lower abdomen. Focus on softening the belly and hips with each exhale.

6.Step 5: Supported Bridge Pose (Setu Bandhasana) (Hold 3 minutes). Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press into your feet and lift your hips slightly. If using a block or bolster, slide it under your sacrum (the flat part of your lower back) for support. Relax completely into the support, allowing the abdomen to soften and release any holding patterns.

7.Step 6: Corpse Pose (Savasana) (Minimum 10 minutes). Extend your legs long and let your feet flop open. Rest your arms alongside your body, palms facing up. Allow the entire body to become heavy. Focus solely on the sensation of the breath moving naturally in and out of the belly without any effort. Allow the body to absorb the benefits of the gentle movement and deep relaxation.