WHEN YOU NEED IT ALL
There are days when the body doesn’t need intensity or extremes – it simply needs attention. A chance to move, to breathe, and to reconnect. This sequence is designed for exactly that kind of day: when you want to hit the reset button and give yourself a little bit of everything.
Rather than focusing on one area in isolation, this practice weaves together full-body mobility and stability, with particular care given to the hips, shoulders, and spine. These are the regions that so often carry the residue of modern life – long hours sitting, repetitive movement patterns, and the subtle build-up of tension. By moving them in a thoughtful, integrated way, we create space not just physically, but mentally too.
The sequence is intentionally “jam packed,” but not in a rushed or overwhelming sense. Each element has a purpose. Each transition builds on the last. The flow invites you to explore range of motion, while also asking for control and support. This balance between mobility and stability is where meaningful change happens – where the body feels both freer and more capable.
As you move through it, you may notice a shift. Stiffness softens. Breath deepens. The mind becomes a little quieter, a little clearer. This is the power of a well-rounded practice: it doesn’t just stretch or strengthen, it restores.
By the end, the goal isn’t exhaustion – it’s renewal. A sense of being more awake in your body, more connected to your movement, and ready to step back into your day feeling energised, supple, and refreshed.
EXPLORING HIT REFRESH IN YOUR PRACTICE
As with many of my sequences, we begin with standing balance work – one of my absolute favourites for building stability and creating a steady foundation for the rest of your practice.
From there, you’ll move into gentle hip and shoulder circles to mobilise the joints and invite ease into the body.
The second and third rows offer your two standing flows. The first is a simple two-pose flow, while the second builds into a continuous six-pose sequence. A rhythm I’m really enjoying at the moment – both in my own practice and in teaching – is taking two breaths in each pose as you learn the flow, and then repeating it two or three times with just half a breath per pose, as indicated in the sequence. It creates a lovely balance of control and fluidity.
The final row brings you down to the floor, beginning with supine hip tilts to release any tension through the spine. This is followed by bridge lifts and a gentle knee hug stretch to round things out. In Savasana, there’s the option to add a subtle hip opening by placing a rolled blanket under your hip crease. Settle in, soften, and enjoy the sense of bliss and full-body refresh that comes at the end of your practice.
ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:
Use your breath to slow down your movement and squeeze every bit of goodness out of each pose. Inhale is indicated with a ‘+’, exhale is a ‘-”.
Pause and squeeze your working muscles at your end ranges to access your active range of movement and build strength.
Repeat the two standing flows for two or three rounds per side, stepping right leg forward first then left leg.
Give yourself at least 5 mins in Savasana to transition back into your day.
To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru