Kneeling Flow | Calm, mobilise and build strength

This is lovely short kneeling flow ideal for first thing in the morning, at the end of a busy day, or if you haven’t moved for a while. Perhaps if you’ve been sat at a desk all day. It mobilises the spine and shoulders, stretches the arms and legs, and wakes up the core.

This short flow ending with Child's pose is also really calming for the mind. Taking a few longer breaths in this posture before you get up and move about can really help to ease anxiety and stress.

I have included a work flow for you so that you can practice this gentle flow at home. The worksheet takes you through the flow, step by step. You can download it here.

It can be used as a short stand alone practice or as a prelude to more challenging postures. Feel free to adapt it to suit you. You can kneel on a folded blanket or cushion to protect your knees. As always if a posture doesn’t feel right for you, just leave it out or adapt it. For example, If Thread the needle is uncomfortable for your shoulder, place a cushion or block underneath it. Always working within your own body’s limitations.

Make this practice your own, and enjoy it.