Busy day? Anxiety creeping in? This quick flow is your mini reset—no fluff, just smart moves that stretch, strengthen, and soothe, giving both body and mind that warm, calm glow.
Start kneeling or seated. Close your eyes, feel your breath.
A breath-in for calm, a breath-out to release tension. Sets tone—grounded and present.
Cat (Exhale): Round your spine, tuck chin.
Cow (Inhale): Arch, lift chest.
On both moves, thread right arm under left arm (Open Thread the Needle), press shoulder and head to the mat. Hold 3–5 breaths, switch sides.
Benefits: Spinal mobility, shoulder relief, gentle twist to wake up the muscles and ease mental clutter.
Push to Downward Dog—shoulders over hands, hips high.
Walk feet to hands (or hop), soft fold, let head hang (Ragdoll).
Pedal legs, soften neck. Repeat once.
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