Slow, supported shapes that favour rest over effort. A short sequence you can hold for a few breaths each, morning or night.
Rest-first, not effort-first
This is not a workout. Each shape is meant to be comfortable enough that you could stay for several slow breaths. If a pose asks for effort, you have gone too far — back off until it feels supported.
The five shapes
Legs up the wall, supported child's pose, a gentle reclined twist, cat-cow on all fours, and a simple seated forward fold. Hold each for five to eight breaths, keeping the exhale unhurried.