You don’t need a long session to create a regular ritual. This 15-minute routine features simple, accessible movements performed slowly. Get settled on a stable surface, keep your breathing fluid, and always prioritize the quality of movement.
Adapt each exercise to your level. Stop if you feel pain and seek advice from a healthcare professional if you have an injury or a specific condition.
1. Breathing and alignment — 2 minutes
Lie on your back with your knees bent and feet flat on the floor. Place your hands on your ribs. Inhale through your nose, feeling your ribs expand, then exhale slowly while gently drawing your navel toward your spine. Keep your shoulders relaxed.
2. Pelvic mobilization — 2 minutes
In the same position, gently alternate between a neutral pelvis and a slight posterior tilt. The movement should remain small and controlled. Avoid pushing with your feet or excessively contracting your glutes.
3. Glute bridge — 3 minutes
As you exhale, gently engage your core and gradually lift your pelvis. Rise until you form a comfortable line between your shoulders and knees. Inhale at the top, then slowly lower yourself back down. Perform 8 to 10 repetitions.
4. Controlled toe taps — 3 minutes
Bring one leg and then the other into a tabletop position, but only if your back remains stable. Alternately lower one foot toward the floor without changing the position of your pelvis. Perform 6 to 8 repetitions on each side. To simplify, keep one foot on the floor.
5. Quadruped and balance — 3 minutes
Get on all fours, with hands under your shoulders and knees under your hips. Extend one leg behind you, then return to the starting position. If you are stable, add the opposite arm. Alternate slowly for 6 repetitions on each side.
6. Cool down — 2 minutes
Sit comfortably or adopt a resting pose that works for you. Relax your shoulders, breathe slowly, and observe the sensations in your body.
Making the practice regular
Start with two or three short sessions per week rather than immediately looking for a long session. Prepare your space in advance and keep your mat visible to make it easier to get started.
To create your practice space, discover the 8 mm OZEYA Flow Mat and the essentials from the OZEYA shop.