Monday Night Melt

The Monday Night Melt: A 6-Week Nervous System Reset

Mondays starting 14 September at 6:30 PM. St John’s Church Hall Bryngwyn Road, Stow Park

This specialised course is designed for anyone who wants a dedicated weekly sanctuary to completely unload mental fatigue and physical tension.

Absolute beginners are welcome. You do NOT need to be flexible. There are no fast or complex poses.

Week 1: Unwinding the Nervous System

Somatic Flow: Gentle, floor-based feline stretches and pelvic tilts to release the spine.
Pranayama: Nadi Shodhana (Alternate Nostril Breathing) to bring immediate balance to a busy mind.
Restorative & Nidra: Supported Sasakasana (Child’s Pose) over bolsters, closing with a body-scan Nidra.

Week 2: Releasing the Upper Body (Shoulders, Neck & Chest)

Somatic Flow: Slow arm glides and shoulder clocks to undo chronic upper-body tension and tightness.
Pranayama: Bhramari (Humming Bee Breath) to physically vibrate and soothe the vagus nerve.
Restorative & Nidra: A luxurious, propped supported heart-opener over a bolster, closing with a sensory-focused Nidra.

Week 3: The Deeper Sleep Ritual

Somatic Flow: Slow, rhythmic windshield-wiper legs to release the lower back and signal to the brain that it is safe to rest.
Pranayama: Extended Exhalations (4-7-8 style or 1:2 ratio) to shift the body directly into a deep sleep state.
Restorative & Nidra: Instant lower back relief using a “Zero-Gravity” setup (legs draped over a chair or bolsters), closing with an insomnia-busting sleep Nidra.

Week 4: Easing Pelvic & Lower Back

Stiffness

Somatic Flow: Arch-and-flatten movements to gently erase deep lumbar compression.
Pranayama: Dirga Pranayama (Three-Part Breath) into the lower belly to massage internal organs.
Restorative & Nidra: Heavily propped, side-lying relaxation shapes (like a restorative hug around a bolster), closing with an emotional grounding Nidra.

Week 5: Recharging Deep Fatigue & Burnout

Somatic Flow: Micro-movements for the neck, jaw, and eyes where hidden mental tension hides.
Pranayama: Cooling Sheetali or slow, soft diaphragmatic breathing to lower blood pressure.
Restorative & Nidra: Supported basic relaxation pose (Savasana) with a rolled blanket under the neck and a weighted blanket over the pelvis, closing with a cellular renewal Nidra.

Week 6: Sustainable Calm Integration

Somatic Flow: A smooth, continuous full-body somatic wave to integrate everything learned.
Pranayama: Natural, effortless breath awareness.
Restorative & Nidra: A “student choice” luxury layout using every prop in the house, closing with a long, profound guided visualization Nidra.