Solace is a floor routine that never asks you to get up - nine poses performed entirely on your back, each held for a 10-count per side. Raised legs, knee hugs, a gentle bridge, a lying twist and three visits to complete stillness in savasana: comfort, administered in the most literal position available.

The sequence works in gentle waves, each one followed by rest. Raised legs open the session by draining the day out of your lower body - elevation doing quietly what massage charges for. A knee hug follows, folding the lower back into a soft stretch, and then the first stillness arrives. The middle wave lifts into a bridge - the only real effort in the whole routine, waking the glutes just enough to release the hips - before another knee hug and another rest. The final wave twists: a lying spinal rotation that wrings out the lower back, one last knee hug, and a closing savasana that is not filler but the point of the whole exercise. Movement, then stillness, three times over - solace has a rhythm, and this is it.

Let the floor do most of the work. In the raised leg pose, keep your legs loosely straight rather than rigidly locked. Pull the knee hugs in gently - this is comfort, not a contest. Keep both shoulders heavy on the ground through the twist, and in every savasana, actually rest: arms loose, palms up, breath slow. Lying still is a skill, and it counts.

Nine poses, one position, zero demands. Some days the workout is simply being kind to yourself on purpose.

Make it Harder: That is not what today is for. Lengthen every hold instead.

Make it Easier: Place a pillow under your head and knees and stay as long as you like.