Alternate placing hands on floor, walk right hand forward slightly, then repeat with left hand. Continue this movement for a dynamic and effective exercise.
Observe weight shift onto hands as you move forward. Shift weight to right hand, right knee, left, forward, and back. Settle into equal weight on all fours.
Inhale, lift seat and chest, drop spine towards earth and belly. Create a graceful arch, promoting flexibility and openness in core and chest. Coordinate breath for a harmonious practice.
Exhale, reverse the curve. Lift waist, drop head and tail. Repeat 3 & 4, moving with breath, 5-10 times. Go slow, feel each part of spine as it curves and rounds.
Step back your right hand, step back your left hand, and then shift onto your feet and stand up. As always, as your attention strays come back to attending to the physical sensations.
Extend arms to the side. Inhale, roll palms up from shoulders. Exhale, roll palms back down. Start from shoulders, pinky fingers last. Repeat with breath for a graceful motion.
Inhale, arms up. Exhale, bend right. Inhale, arms up. Exhale, bend left. Observe side-to-side movements and head position. Focus on breath and graceful motions.
Inhale, arms up, and bend knees into chair pose—two movements at once! Stay mindful of your body and surroundings. Is your mind present? In the room? Gently return your focus to the present moment.
Exhale, stand on left leg, right leg bent. Return to chair pose, repeat on the other side. Go right and left, 5-10 times. Focus on balance and control, moving with your breath
Stay still, eyes open, observe surroundings. Feel grounded, feet on the floor, breath moving. Repeat the sequence as desired. Embrace the present moment and mindfulness in your practice.