Wellbeing with Bec
Home Practice
A short sequence to unwind what a day at a desk quietly asks of your body — shoulders, chest, spine and hips. Around 20–25 minutes, whenever you need it between sessions.
This is a gentle, unhurried practice — the same spirit as our sessions together, just without me in the room. Find your edge, not your limit. A hold should feel like sensation, never pain. If anything feels sharp, ease out or skip it. You know your body better than any page ever could.
From all fours, slide one arm underneath your body, palm up, letting that shoulder and the side of your head rest on the floor. Your other hand stays planted for support. Let the weight of your upper body do the work — there's nothing to push.
Lying on your belly, prop up onto your forearms, elbows under your shoulders. Let your lower back stay soft — this is a gentle curve, not a lift. If your back protests, lower all the way down onto stacked hands instead.
On your back, draw both knees in, then let them fall gently to one side, shoulders staying as flat as they comfortably can. Let gravity do the turning — no pulling with your hands.
Sitting, extend one leg long and bring the sole of your other foot to rest against your inner thigh. Fold forward over the straight leg, rounding your spine, letting your head hang heavy. Only as far as feels like an edge, never a strain.
Sit sideways next to a wall, then swing your legs up as you lie back, using your hands for support. Let your arms rest wherever is easy. This is entirely passive — the wall is doing the work, not you.
However you finish — in Legs Up the Wall, or lying flat for a few quiet minutes after — let your breath lengthen, and give yourself permission to simply stop. That's the whole practice, really: stopping, on purpose.