In a standing, seated or lying down position, relax every part of your body. Start at the top of your head and slowly make your way down to your feet. Your breathing is calm and effortless.

Shower

Focus on the whole body

Standing, sitting, or lying down, open your eyes as wide as possible and then return to your original position. Breath gently and effortlessly.

Wid open

Focus on the eyes

Lying down, slowly turn your head to the right and come back to centre, then slowly to the left. Feel the support of your head. Your breathing is calm and effortless.

The bird

Focus on the face, neck, and nape of the neck

In a standing position, lower your head and lean forward. Pause. Then slowly lift your head back up, making sure to stack each vertebrae one by one. Your breathing is calm and effortless.

The flower

Focus on the upper body

In a seated position, gradually round your back by bringing your head and chin towards your chest and then return to your original position. Your breathing is calm and effortless.

Hedgehog

Focus on the back and the nape of the neck

In a standing or seated position, sway your body from side to side. Your breathing is calm and effortless.

The rocking chair

In a standing, seated or lying down position, slowly begin to smile. Pause. Release.Relax the jaw, the cheeks, and the tongue. Your breathing is calm and effortless.

Joker

Focus on the cheeks, jaw

In a standing position, make circular movements with your pelvis. Firstly, in one direction, and then the other. Your breathing is calm and effortless.

Hula Hoop

Focus on the pelvis and lower back

In a standing, seated or lying down position, imagine you’re as light as a floating bubble. In a complete state of weightlessness. Your breathing is calm and effortless.

The bubble

On all fours, lightly transfer your body weight to the palm of your right hand and knee. Slowly redistribute your weight evenly. Repeat on the left side of your body. Your breathing is calm and effortless.

The lion

In a standing, seated or lying down position, breathe in through your nose for 5 seconds. Hold that breath for 5 seconds and then exhale slowly through the mouth for 10 seconds.

The balloon

Focus on the whole body, particularly the belly and ribs

In a standing position, move your pelvis from right to left, and then left to right. « Anchor into the ground » and « unscrew ». Your breathing is calm and effortless.

The screw

Focus on the pelvis and the whole body

In a standing or seated position, slide your upper body towards the right, then return to centre. Now repeat to the left. Your pelvis should remain still. Your breathing is calm and effortless.

Sliding

Focus on the upper body and pelvis

In a standing, seated or lying down position, slowly spread your fingers and then let them return to their natural position. Your breathing is calm and effortless.

The hand fan

Focus on the hands

In a standing, seated or lying down position, slowly spread your toes and then let them return to their natural position. Your breathing is calm and effortless.

The foot fan

Focus on the feet and toes.

In a standing, seated or lying down position, tilt your head forward. And then return to an upright position. Let your head tilt backwards. And then return to an upright position. Your breathing is calm and effortless.

Stars and the abyss

Focus on the face, neck, nape of the neck

Lying down with your legs bent and your feet pulled up toward the buttocks, quickly move your knees from the inside, outwards. Your breathing is calm and effortless.

Wiper blades

Focus on the lower body

In a standing, seated or lying down position, draw an oval shape with your nose, in one direction and then the other. Your breathing is calm and effortless.

Focus on the face, neck, the nape of the neck

In a lying down position, make circular movements with your feet by pressing down through your heels. From the inside, outwards. Your breathing is calm and effortless.

Gear

Focus on the ankles and feet

In a standing or seated position, slowly bring together the palms of your hands in front of your chest. Slowly move them away. Your breathing is calm and effortless.

Compression

Focus on your chest, hands, and arms

In a lying down position, with your arms by your sides, slowly bring your shoulders inwards towards your thorax. And then relax your body so your shoulders are touching the ground.
Your breathing is calm and effortless.

Cylinder

Focus on the back and shoulder blades

In a standing or seated position, relax your arms alongside your body and make circular movements from the outside inwards. Your breathing is calm and effortless.

The circle

Focus on the nape of the neck, the shoulders, the arms, and hands

In a standing or seated position, let your left ear fall slowly towards your left shoulder. Then to the right side. Your breathing is calm and effortless.

Marble bottle

Focus on the face, neck, and the nape of the neck

In a standing or sitting position, move your pelvis forward and then back. Your breathing is calm and
effortless.


Swing

Focus on the pelvis

In a standing or seated position, quickly keep moving your arms backwards and forwards.
Your breathing is calm and effortless.

Sway

Focus on the shoulders, arms, and hands

In a standing, seated or lying down position, lift your right shoulder towards your right ear. And come back to centre. Repeat on the left side of your body. Your breathing is calm and effortless.

Scales

Focus on the nape of the neck and shoulders

In a standing or seated position, follow the curve of the disc with your hands, starting at the top and slowly moving to the bottom. Pause. Return slowly to your original position. Your breathing is calm and effortless.

The Disc

Focus on the upper back, shoulders, arms, and hands

In a seated or lying down position, make quick movements with your legs from inside outwards. Your breathing is calm and effortless.

Metronome

In a standing, seated or lying down position, slowly wrinkle your forehead. Now, slowly return to your original position. Your breathing is calm and effortless.

Roller blind

Focus on the forehead

In a standing, seated or lying down position, inhale and tense your body. Exhale and relax.
Your breathing is calm and effortless.

The rock

In a standing position, transfer the weight of your body to the right without lifting your left foot. Comeback to centre. Repeat on the left side of your body. Your breathing is calm and effortless.

Transfer

Focus on the whole body and the arches of the feet

In a standing or seated position, slowly bring together your arms as if you’re holding a large balloon. Pause. And slowly return to your original position.

Opening / Closing

Focus on the upper back, arms, and hands

In a standing, seated or lying down position, slowly bring your shoulders inwards towards your thorax; imagine your upper body is being folded in two. And slowly return to your original position. Your breathing is calm and effortless.

The book

Focus on the upper back and shoulders

In a standing position, and without forcing, move your whole body from right to left, forwards and backwards. “Like reeds in the wind”. Your breathing is calm and effortless.

The reed

In a standing, seated or lying down position, slowly open your mouth. And then close, completely relaxing your jaw. Your breathing is calm and effortless.

The black hole

Focus on the jaw and tongue

In a seated position, breathing calmly and effortlessly, slide your pelvis towards your right knee. And gently return to your original position before sliding your pelvis towards your left knee. Your breathing is calm and effortless.

Tectonic plates seat

Lying down, gently slide your pelvis towards your right heel. And return to your original position before sliding your pelvis towards your left heel. Your breathing is calm and effortless.

Tectonic plates

In a standing position, slowly tilt your body to the left, making sure to relax your head, arms, and hands. And slowly return to centre. Repeat the same movement to the right. Your breathing is calm and effortless.

Tilt

Focus on the neck, nape of the neck, shoulders, arms, and hands

Standing, sitting, or lying down, Stretch each individual vertebra and muscle around your spine, and release. Breath gently and effortlessly.

The I

Focus on the back

In a standing, seated or lying down position, use your nose to draw the letter “S”. Pause.
Move back to your original position, this time by drawing the letter “S” from the bottom to the top. Your breathing is calm and effortless.

The S

Focus on the neck and nape of the neck

In a standing or seated position, quickly open out your arms while exhaling. Let go of any physical or emotional stress. Close your arms. Raise them up slowly and gently rest them on your chest. Your breathing is calm and effortless.

Letting go

In a seated or standing position, make circular movements with your head. Firstly, in one direction, and then the other.
Your breathing is calm and effortless.


The marble

Focus on the face, neck and nape of the neck.

In a standing, seated or lying down position, breathe in through your nose. Breathe out through the
mouth or nose.


Manta ray

 Focus on the whole body 

In a standing or seated position, slowly rotate your shoulders in a forward direction. Then backwards.
Your breathing is calm and effortless.


Poses