In this 15-minute flow, JC offers perspective on the power of repeated acts...the power of doing the same thing again and again. This repetitive flow is a reminder that we are always in evolution so returning to familiar movements holds great grounding for each of us.
This next 15 minutes of movement is going to be a flow that you'll be able to return to again and again. Let your feet be the foundation where your body wants to be right now. Once your foundation is established, you can be where you are.
Breathe in and exhale. Straighten your legs, look back in between your thighs. Bend your knees. Send your hips back. All we are doing here is bringing your body into awareness of where you hold on. Your body will move for you. It will react.
The movement you find holds no magic, but it provides direction. It provides tool and pathway for you to return to the place of presence in which you exist. Allow this journey to not be about where you're getting to, but about how you're going to get there.
Within our little reset flow three breaths here and inhale and reminisce on where you've been. Breathe in, reset into the moment in which you exist and are powerful. And then get on with the rest of your day.
Well, hi there, everybody. This next 15 minutes of movement is going to be a flow that you're going to be able to return to again and again. And even though the postures won't change because you do, you'll be able to find something different every single time you return to this quick little recess. So, join me at the top of your space. Big toes to touch and your heels a little bit apart. I recommend right now rising onto your toe tips and then placing your heels back down on your mat. Do that a few more times.
Notice that every single time that you bring your heels back down, or maybe your big toes have moved apart, maybe your heels move a little bit further apart, a little bit closer together. What you're doing right now is allowing your feet to be the foundation where your body wants to be right now. Perhaps something is tight, perhaps something is open. Every single time you enter this range of action, right. This sequence of movements always give yourself the moment to arrive where you are. After your heels have grounded down, go ahead and pick up the ball mounts of your feet and your toes.
Right, 1ft at a time. Right, left, right, left. And after you've done that a few times, bring weight to the big toe mount and the pinky toe mount, the big toe mount, the pinky toe mount. And then after you balanced out there, bring your hands to your chest and press your thumbs into your sternum and feel what it feels like to be where you are right. Once your foundation is established, you can be where you are. Something that seems so simple, yet something that we very, very rarely spend time in.
We spend time in the past, we spend time in the future. Let this moment be your return, your reset to being where you are. Breathe in and breathe out. If your eyes closed, open them up. Bring your hands to the sides of your body. Inhale, touch the ceiling. Rotate your palms to face one another and then feel your chest open your back. Strong. Breathe in. Exhale. Bring your hands to your low, back to your seat. Inhale, lift Your gaze. Exhale. Squeeze your shoulder blades back this time. Inhale, raise your chin from your chest, look to the sky.
Press YoUr hips forward, squeeze your glutes and exhale forward. Fold. Inhale halfway. Lift. Bring your hands to your thighs and then exhale. Pull the crown of your head forward with your right hand. Lift it, rotate open to the right and exhale. Bring yourself back, center right hand to your thigh. INHALE, LIfT YOUR LEFT HAND, rOtate oPEN AND eXHALE, hAND bACK TO YOUR THigh. INHAle, stretch the crown of your head forward and exhale. Crouch and curl. Bring your fingertips down to the ground. Raise YoUR heels high and then passively drape your torso over your thighs.
Maybe bring your forehead to your knees, towards your knees. Yeah. Inhale let's repeat all that heels down. INHAle, touch the sky and exhale, hands to your low, back to your seat. Inhale, open your chest. Exhale, squeeze your shoulder blades back. Inhale, remove your chin from your chest and exhale, press your hips forward squeeze your glutes breathe in. Exhale forward fold hands to your thighs. INHALE, sTRETCH THE cROWN OF YOUR HEAD FORWARD AND EXHALE, sQUEEZE YOUR iNNER THiGHS, GROUND YOUR hEELS, RIGHT hAND rOTAtE oPEn.
Breathe and exhale, back down, left hand open. Breathe and exhale back down. Inhale, stretch. Exhale crouch your body. Make every ounce of energy, every ounce of potential be felt here. Breathe in. Breathe out. One more time. Heels DOWN, touch the skY. Exhale, touch your low back. Inhale, expand your chest and exhale. Ruffle up the sky in between your shoulder blades. Inhale, look up. Exhale press your hips forward, breathe in. Exhale, fold. Inhale, hands to thighs, head forward. Exhale, ground your heels, relax your toes.
Inhale, rotate open right, exhale, return. Inhale, open left, exhale, return. Inhale, stretch. Exhale crouch right. We spent so long focusing on foundation, raising heels, raising toes and ball mounts, shifting from inside to outside right now can you bring a little more weight to the pinky toe mounts of your feet? Feel the outline of your calves come to life. Breathe in, breathe out. Heels down. Bring your feet hip width distance hey. Take your middle finger and your pointer finger and bring them around your big toes as you ground down through your heels.
Look forward. Bend your knees. Send your hips back. Find yourself balanced here. Here. Thighs turn on quadriceps turn on. Breathe in and exhale. Straighten your legs, look back in between your thighs. Inhale bend at your knees, sending your hips behind you. Look forward and exhale. Look back. Hey. Three more times. Inhale look forward. I see a plant. What do you see in front of you? And exhale. Look back. What's back there? Open space wall. Give yourself a focus point so the breath is bringing you somewhere.
Exhale, looking back, returning to a place, to a perception, a perspective. Last time. Inhale, look forward. Exhale, look back. Yeah. Live here for a moment. Release your fingers from your feet and bend your knees if you need to to bring your fingertips tented to the ground and bring your heels in, toes out. And now drop your hips, finding a little yogi squat again. All we are doing here is bringing your body into awareness of where you hold on, of where you can open up through. Your body will move for you.
It will react. It will respond. All of a sudden, this moment you may be going, ooh, something is tight, but what caused that? Or something is tired or open or ready to move. What caused that? All of a sudden you find yourself getting curious about what you're holding onto. It's a great place to be. Hey, left hand down. INhale, reach your right fingertips forward. Yeah, right hand down. INhale, reach your left fingers forward. Feel your arms settle into its socket and back down. Hey, right arm. Lift arm in socket and down.
Hey, left arm. Last time by itself. And settle down for a moment. Lift your hips, straighten your legs. Heels are still in, toes are still out. Drop your hips back in between your thighs, both arms. Inhale, reach forward, down two more times. Inhale, reach forward and down. Last time. Inhale, reach forward. Press your pinky toe mounts down. Feel the outline of your calves. Turn on again. Down, hips high. Shift side to side as if you're scooping out the tub of peanut butter or ice cream and getting every last ounce of nourishment.
And parallel your feet. And then sit on down on your mat. Yeah, it may take you a little bump to get on down as you lean back. Lean, lean, lean. Feet will lift. All of a sudden your breath will go, oh, find yourself into boat all of a sudden you've done a lot of work. Turning on the little muscles of feet, of calf, of quadricep, of hamstring, of glute, working from foundation. Your reset, your return. All of a sudden, belly muscles come to life. So right now, as you find yourself in your boat, our feet down, our feet up, are you wanting to work and lengthen and straighten?
Are you wanting to find a space where you feel soft wherever you are now give your glutes a little massage as if the waters have ripples as you sway side to side, circling one way, then the other. Maybe all of a sudden you find a place where your body wants to give way or wants to give up. Provide space and time and moment for things to turn on. Reverse. If you've been going in circles, normally the second direction is the gravel road, the pathway that you need to be a little bit more mindful about every step.
About not where you're going, but about how you're getting there. Allow this journey to not be about where you're getting to, but about how you're going to get there. And one more breath in, breath out. Cross your ankles, sit tall, bring one hand to chest and one hand to belly. And for this moment, for this moment now root down through your foundation of tailbone. Allow your eyes to be as heavy as gravity's pull that keeps you connected to earth. Invite your eyelids to droop. And so right now, right now within this moment, what are you aware of?
What are you feeling? What are you listening to? Where are you holding on? Where is there tension within this moment here? What are you returning to and what is your presence, your natural state that you can reset and restart again? The movement you find holds no magic, but it provides direction. It provides tool and pathway for you to return to the start, the place of presence in which you exist. Breathe in and breathe out and open your eyes and go ahead and bring one arm behind your body, other arm behind your body.
Extend your legs forward. Now come on down to your elbows and point your fingers towards your ankles. Maybe it feels good to bring your hands a little bit closer together. Elbows a little bit closer together. When you find yourself in a place where your elbows are providing a little shelf, drop your head back, then press your elbows down. Feel your shoulders retract for a moment and feel foundation. Now in, elbows in strong back in triceps engaged in chest open and back strong. Rock your head one way, being kind in the middle as you rock the other way.
Bring chin to chest, ear to shoulder, and pause. Second direction, ear to shoulder, chin to chest, second side. Return and pause and breathe breath out. Take your time returning back up to a tall seat and then fold forward. Now make your chest strong, your back open, complementary counter to where you just were and take your right hand to your left foot. Reach your left hand up, gaze to your left fingers and feel heat on the outline of your left leg and breath and breath out. Hey, return center first, left hand, left foot, right hand, right foot.
Carve out your belly and then exchange left hand to your right foot. Reach your right fingers up, breathe it all in in and allow that breath to return out again. Return center last time, carve out your belly, move it from your shoulders as if you're swimming through sand. Right drag, arm forward, arm forward, massaging with the pads of your fingers onto the the soles of your feet. Breath and breath out and sit tall and cross your legs. Return one hand, chest, one hand belly as your eyes soften for the last time.
Within our little reset flow three breaths here and inhale and reminisce on where you've been. Exhale, inhale, dream about where you're going. Exhale. Breathe in, reset into the moment in which you exist and are powerful. Breathe out and stay here as long as it feels good and right to do so. And then get on with the rest of your day. This little 15 minutes flow your reset into this moment, and each time you return to it. Have a good day.
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