Relaxing hamstring stretch yoga

🧘‍♀️ Script 1: Gentle Morning Flow (Beginner-Friendly)

Theme: Waking the body gently

Opening (2 mins):
“Welcome. Let’s begin seated or lying down. Take a moment to arrive on your mat. Feel your breath, and invite softness into your body. Inhale deeply… and exhale slowly. Let’s begin to awaken the body together.”

Main Flow (15–20 mins):

Seated Cat-Cow (inhale arch, exhale round)
Seated Side Stretch (each side)
Tabletop > Downward Dog > Walk to Forward Fold
Slow roll up to Mountain Pose
Half Sun Salutation x2
Low Lunge > Twist (each side)
Gentle Backbend > Forward Fold
Child’s Pose to Savasana

Closing (3 mins):
“Find stillness in Savasana. Let your breath be natural. Notice how you feel now. Carry this sense of calm into your day.”

🌙 Script 2: Evening Wind-Down (Relaxation Focused)

Theme: Letting go of the day

Opening:
“Settle in a comfortable seated position. Close your eyes. Inhale deeply through the nose… and exhale through the mouth. Let the breath carry the stress away.”

Main Flow:

Child’s Pose > Cat-Cow
Down Dog > Step Forward
Gentle Forward Fold > Slow Rise
Low Lunge > Hamstring Stretch
Supine Twist (on back)
Legs up the wall (or against bolster)

Closing:
“Allow the earth to support you. With each exhale, feel your body melt into the mat. Stay here for as long as you need.”

🔥 Script 3: Energizing Flow (Vinyasa Style)

Theme: Power and breath connection

Opening:
“Come into Child’s Pose. Begin to deepen the breath. Feel your energy begin to stir. We’ll build heat, move with breath, and awaken strength today.”

Main Flow:

Tabletop > Down Dog > High Plank
Sun Salutation A x3
Warrior I > Warrior II > Reverse Warrior
Chair Pose > Twist
Plank > Chaturanga > Up Dog > Down Dog
Core: Boat Pose x2
Seated Forward Fold
Reclined Pigeon (each side)

Closing:
“Sink into Savasana. Let the energy settle. Notice how your body feels — alive, open, strong.”

🌀 Script 4: Grounding Flow (Focus on Balance & Breath)

Theme: Inner stillness and steadiness

Opening:
“Let’s begin seated. Connect with the breath. Feel the earth below you — solid, supportive. Today, we’ll move slowly and mindfully, cultivating inner balance.”

Main Flow:

Seated Twist
Cat-Cow > Down Dog
Warrior II > Half Moon Pose
Tree Pose (each side)
Seated Forward Fold
Supine Twist
Supported Bridge

Closing:
“As you rest, feel grounded and centered. Let your breath remind you: You are rooted, even in movement.”

🌿 Script 5: Self-Love & Compassion Flow (Slow Flow + Affirmations)

Theme: Heart opening and kindness toward self

Opening:
“Begin seated. Bring one hand to your heart, one to your belly. Breathe into your hands. Repeat silently: ‘I am enough. I am safe. I am loved.’”

Main Flow: