"The quieter you become, the more you are able to hear." - Rumi
Start Here (2 minutes)
Sit comfortably on your bed or floor
Close your eyes
Take 5 deep breaths: in through nose, out through mouth
Set an intention for your day (even just "I want to feel calm")
Wake Up Your Body (6 minutes)
Gentle neck rolls - 30 seconds
Slowly roll your head in circles, both directions
Feel those work-from-home knots melting away
Shoulder shrugs - 30 seconds
Lift shoulders to ears, hold for 2 seconds, release
Your upper back will thank you
Cat-cow stretches - 1 minute
On hands and knees (or sitting in chair)
Arch your back, then round it like an angry cat
Move with your breath
Child's pose - 1 minute
Knees apart, big toes touching, sit back on heels
Arms forward, forehead down
Just breathe and be still
Gentle spinal twist - 1 minute each side
Sitting cross-legged, hand behind you
Slowly twist and look over shoulder
Switch sides
Forward fold - 1 minute
Standing or sitting, fold over your legs
Let your head hang heavy
Sway side to side if it feels good
Wind Down (2 minutes)
Mountain pose - 1 minute
Stand tall, feet hip-width apart
Arms at sides, breathe deeply
Feel your feet on the ground
Three deep breaths - 1 minute
In for 4 counts, out for 6 counts
Place hands on heart
Say "thank you" to your body
Done!
That's it. No perfect poses required. Just 10 minutes of moving and breathing with intention. Short on time today? Pick any 2-3 poses that call to you. Your body knows what it needs.
Loved this? There’s more brewing every week. ☕