Show notes

A long form mindful movement practice focused on mobility, strength, and choice.

Breath led. Option rich. Grounded in noticing rather than pushing.

What you will experience

• Seated warm up with arm sweeps and twists
• Side stretches with attention to support
• Tabletop spinal movement
• Shoulder, wrist, and hand care
• Downward dog and standing strength
• Lunges and runner’s stretch on both sides
• Hip opening with options
• A transition toward the floor and rest

Practice highlights

• Slow arm circles with breath
• Seated twists and side bends
• Cat and cow with pacing choice
• Gentle spinal rotation from tabletop
• Puppy pose for shoulders and upper back
• Wrist and hand mobility for daily use
• Downward dog with walking variations
• Single leg balance and strength options
• Low or high lunges
• Hamstring stretches with blocks
• Hip opening with windshield wipers
• Knees to chest to close

Guiding principles throughout

• Move at your own pace
• Stop before pain
• Use support generously
• Breathe before depth
• Notice without judgment

When this practice helps

• When the body feels stiff or tight
• After long sitting or screen time
• When strength and care need balance
• As a full body reset

Try this after listening

• Repeat one wrist or shoulder movement later today
• Match one movement to one breath
• Notice how support changes effort

Reflection question

Where did slowing down change how your body responded?

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Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab