![]() Bring your hands to your sides, and stand tall, yet relaxed. Repeat for 3-5 breaths.Ĩ) Mindful Mountain: This movement allows you to tune into your body. This time as you exhale turn your right palm outwards, bend towards the right, bringing your right hand down to your side, and arching your left hand over your head. As you inhale reach your arms up as you did with the last movement. This movement invigorates your entire body.ħ) Side Sways: This movement invigorates your entire body. As you exhale, turn your palms out, and bring your arms back down to your sides. As you inhale bring your arms forward and up towards the ceiling. Bring your self to a standing position and stand with your feet hip-width apart, back straight shoulders back, and face forward, hands facing palms in by your sides. Repeat for 3-5 breaths.Ħ) Dynamic Mountain: This movement gets the blood flowing while warming up your upper body. As you exhale bring your face towards your navel while doming your upper spine, rounding the top of your back. ![]() As you inhale gently drop your belly towards the floor, lift your chest and look forward arching your spine slightly. Slowly bring your knees to your chest and gently roll over to your side and then move on to all fours: Place your hands on the ground beneath your shoulders and your knees on the ground beneath your hips, keep your back straight and your head forward. Repeat 3-5 times.ĥ) Cat/ Cow: This movement continues to warm up the spine. Exhale and lower your hips back to the ground so that the small of your back and your hips tough the ground together. Then, as you inhale lift your hips up towards the ceiling, creating a straight line from your knees, down your thighs, to your chest. ![]() Make sure your back is flat and your body feels centered and balanced. Place both feet to the floor under your bent knees. Place your arms flat on the ground by your sides a few inches away from your body, with your palms facing down. This movement warms up the spine helps to relieve any tension accumulated in the spine during sleep.Ĥ) Dynamic Bridge: This movement warms up the spine helps to relieve any tension accumulated in the spine during sleep. As you exhale switch legs and then exhale and bring the left leg towards your chest and repeat. As you inhale slowly, bring your right knee up towards your chest, grab your knee with both hands and pull it in to your chest. Lie down next to your bed, on your back with your legs straight, arms straight, palms on the ground, and head facing the ceiling. Is it in your chest? Your lower abdomen?ġ) Rise: Gently roll over to one side and rise slowly, pausing in each transition to notice your breath and feel your body.Ģ) Attend to your needs: Then, go do what you need to do: bathroom, wash face, brush teeth… and return to your bedside.ģ) Single Knee to Chest: This movement warms up the lower back and hips. Feel your body rise and fall with each breath. Allow yourself to pause in that delightful transition between dreaming and waking. Wake Up: Mindful Movement PracticeĪs soon as you open your eyes in the morning, tune into your body and breath. With that in mind, I developed a simple 5-minute mindful movement practice that you can do as soon as you wake up to focus your mind and energize your body before you sit to practice meditation or start your day.Īs with all of my mindful movement exercises, this morning routine has three elements: Move. ![]() It promotes healing, increases energy, enhances awareness, and sets you up to thrive. And if I want to meditate in the morning, and my body’s not awake, my practice won’t be as invigorating as it could be-Which why I start every morning with mindful movement. But there are days when my body isn’t quite ready to wake up when I am. When you win the morning, you win the day. ![]()
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