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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?

⁠⁠⁠⁠Free 3-Day Course⁠⁠⁠⁠

⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab

A guided meditation that shifts attention from the room you are in to the quiet of a night sky.

Grounded in sensory awareness and gentle imagination.

What you will experience

• Choice to sit or lie down
• Simple breath awareness
• Attention to sound, scent, touch, and temperature
• A guided night sky visualization
• A calm transition into stillness

Practice highlights

• Lower the gaze or close the eyes
• Notice sounds inside the room
• Sense air temperature on the skin
• Feel contact with what supports the body
• Notice fabric against the body
• Identify scents in the space
• Expand awareness to sounds outside the room
• Visualize stepping into a quiet night
• Sit or lie beneath a dark sky filled with stars
• Attend to subtle sounds in the stillness

Imagery used

• A dark night sky
• Black velvet darkness
• Twinkling stars
• Planets and constellations
• A porch, park bench, or lawn
• Quiet sounds carrying through the night

When this practice helps

• Before sleep
• During nighttime anxiety
• After overstimulation
• When the mind needs something gentle to focus on

Try this after listening

• Step outside tonight and look at the sky
• Notice one sound you usually miss
• Take one slow breath while looking up

Reflection question

What changed when your attention moved from the room to the night sky?

Release Tension When Stress Builds Up

⁠⁠⁠⁠Free 3-Day Course⁠⁠⁠⁠

⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab

A quiet gratitude and body awareness practice to support rest.

Designed to close the day with ease and attention.

What you will experience

• Time to get comfortable and supported
• A brief gratitude reflection
• A slow body scan from feet to face
• Simple breath counting to steady attention
• A gentle transition toward rest

Practice highlights

• Add blankets or eye covering as needed
• Recall one small thing that helped you yesterday
• Choose eyes open or closed
• Scan the body from feet to forehead
• No effort or fixing required
• Count exhales from one to five
• Return to one as needed
• End by rolling onto your side

Key guidance used

• Nothing to fix
• Nothing to do
• Awareness over effort
• Breath as it is

When this practice helps

• Before sleep
• After a long or demanding day
• When the nervous system feels busy
• As a closing practice after movement

Try this after listening

• Name one small support again tomorrow morning
• Use the exhale count during nighttime waking
• Let your body choose its most comfortable side

Reflection question

What shifted when you focused on one small thing that helped you?

Release Tension When Stress Builds Up

⁠⁠⁠⁠Free 3-Day Course⁠⁠⁠⁠

⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab