10‑Minute Morning Grounding Flow
A short, breath‑led flow is enough to wake your joints, brighten focus, and set a steady tone. Begin in Child’s Pose for five slow breaths; feel the belly expand into the thighs. Come to Tabletop and move through six rounds of Cat‑Cow, matching inhale to Cow and exhale to Cat. Tuck the toes, lift to […]
Yoga for Lower‑Back Relief
Most cranky low backs are tight in the front and back of the hips. Start on all fours with six slow Cat‑Cows; exhale to round, inhale to lengthen. Sphinx Pose for one minute to gently strengthen back extensors; keep glutes soft and elbows slightly forward. Step to Low Lunge, back knee down, tilt pelvis slightly […]
A Gentle 10‑Pose Morning Flow
A short, breath‑led morning flow wakes joints, steadies mood, and invites presence. Move slowly; link each movement to an inhale or exhale. Start in Child’s Pose, three breaths to arrive. Tabletop: Cat‑Cow for six rounds, articulating spine. Down Dog for five breaths, bending one knee then the other. Step to Forward Fold, soft knees, release […]
Restorative Evening Yoga for Deep Sleep
Restorative shapes tell your body that night is safe. Gather pillows/bolster, a blanket, and two blocks or thick books. Start in Supported Child’s Pose: bolster between knees, torso draped, cheek resting; breathe into the back ribs for two minutes, switch cheek. Slide into Reclined Bound Angle: soles touch, knees supported on blocks, bolster lengthwise under […]
Desk Yoga: Undo a Day of Sitting
You don’t need leggings or a mat to revive your spine and hips. Begin seated: place feet flat, inhale to Seated Cow (lift chest), exhale to Seated Cat (round back); repeat eight rounds. Add Neck Mobility slow half‑circles, ear to shoulder, and gentle chin tucks. Interlace fingers and push palms forward to stretch wrists; then […]
Breath‑Led Yoga to Soften Anxiety
When anxiety spikes, pair settling breath with simple shapes. Sit tall on a cushion; inhale four, exhale six for two minutes, hands over the low ribs to feel movement. Come to Tabletop and shift into Cat‑Cow for eight slow rounds; let the jaw and tongue relax. Slide the right hand forward and left leg back […]
Mindful Breathing for Inner Calm
Breath is the most underrated technology for emotional regulation. You carry it everywhere, it costs nothing, and it works in minutes. Sit comfortably with both feet grounded. Inhale through the nose for four counts, hold for four, then exhale through pursed lips for six. Repeat six to eight cycles. Keep the shoulders low and the […]
How to Reset Your Mind in 10 Minutes
When your head feels heavy, a long break isn’t the only answer. In ten intentional minutes you can reset your mind and reclaim your focus. Start by sitting upright and loosening the jaw and shoulders. Breathe slowly in for four, hold for four, and exhale for four. Repeat three rounds, letting the rhythm settle your […]