Exercise Right-Day 5 Mindful Movement

Day 5 Mindful Movement: Yoga and Meditation for Inner Balance

Begin with a few moments of centering:

• Find a comfortable seated position on your mat.
• Close your eyes and take several deep breaths, focusing on the sensation of the breath entering and leaving your body.
• Set an intention for your practice, whether it's cultivating gratitude, finding peace, or simply being present in the moment.

Yoga Flow:

1. Cat-Cow Pose: Flow between arching and rounding your spine with each inhale and exhale, repeating for 5 breaths.
2. Downward-Facing Dog: Hold for 5 breaths, pedalling your feet and stretching through your spine and hamstrings.
3. Sun Salutations: Flow through 3 rounds of Sun Salutation A, synchronising movement with breath.
4. Warrior II Pose: Hold for 5 breaths on each side, grounding through your feet and reaching through your fingertips.
5. Tree Pose: Find your balance on one leg, placing the sole of your foot on the inner thigh or calf of the opposite leg. Hold for 5 breaths on each side, focusing on a steady gaze and steady breath.

Meditation:

• Find a comfortable seated position or lie down on your mat.
• Close your eyes and bring your awareness to your breath, allowing it to flow naturally.
• Notice any thoughts or sensations that arise, without judgment or attachment.
• With each inhale, silently repeat the word "peace." With each exhale, silently repeat the word "calm."
• Continue this meditation for 5-10 minutes, allowing yourself to sink deeper into relaxation with each breath.

Cool-down:

• Take a few moments in Savasana (Corpse Pose), allowing your body to fully relax and integrate the benefits of your practice.
• When you're ready, slowly begin to deepen your breath and gently wiggle your fingers and toes.

As you carry the sense of peace and balance from your practice into the rest of your day, remember to be gentle with yourself and honor your journey, both on and off the mat.