Yoga: Let this be the time that you acknowledge

Does it seem like 15 minutes isn't enough time to move your body in a way that will change your state? Well, hey, here's a 15 minutes movement series designed for you. Implement this in your day whenever you have that little sliver of time that fit 15 minutes in between meetings to go ahead and give your body the movement that it craves. Let's go ahead and start now. Find your way to downward facing dog. Plant your hands in the upper corners of your mat, your feet at the back corners of your mat.

And as we take this 15 minutes to move, I invite you to think about the way that you place your body rather than going I can or I can't focus on how your body places itself. So right now, place your feet hip width distance and place your hands shoulder width distance and bend one knee. Bend the other. Look under one shoulder. Look under the other. Perhaps it feels better to take this from your knees, but let this be the time when you acknowledge that you probably haven't been paying a lot of attention to your physical state.

State we get tight. Our range of motion shrinks when we do not take the time to be mindful about our physical state. As you return to your downward facing dog, find stillness for a moment and find stillness to acknowledge that you can right if you are a fidgety person and every person has fidgety moments, if you're an anxious person, then every person has anxious moments. It is a great reminder that we can be still, that we can choose a moment of stillness. Breathe in and breathe out. Now shift your eyes forward and walk your hands behind your wrists if it takes you many steps or a few steps.

Wonderful. Plant your hands. Walk on back high plank, downward facing dog. Hey, do that again. Walk your feet behind your hands and then walk on back downward facing dog. Hey, do it one more time. This time focus on your breath. Can you keep breathing here in those moments of transition, can you place breath? Ground your hands if that means you need to bend your knees a lot. Awesome. And then straighten your legs. Hey, bend your knees, ground your hands and then straighten your legs and do it one more time.

Bend your knees. Send your hips baCk. Plant your hands and then straighten your legs. Bring your feet to touch. You can keep your left fingertips down on the ground. Reach your right HANd up and press a lot of weight right now into your right HeeL. Feel your right glute the outline of your right leg. Go ah. Inhale and exhale right hand back down. Inhale. Reach your left fingers up and press your left heel down. Right. How often do we start feeling things physically and we pull away from it? No. Create sensation as you press your left heel down and breathe in.

And Exhale, left hand back down. Squeeze your inner thighs, bend your knees, roll on up to stand. Now reach your hands up overhead and as you do, wrap your right thumb and point a finger around your left wrist. Inhale, exhale, lean to the right, gaze up at your left elbow crease. INHALE, come center. Exhale, left hand to right wrist. Lean left, look up and right. Yeah. Now put that into a little flow. INHALE, come center. Lean the first way. Inhale, come center. Exhale. Lean the second waY. Keep going.

After a while we stop thinking ABout it and we start feeling it. And as you feel it, you may challenge yourself. Not because you need to, but because your curiosity leads you to to lean a LitTLE bit further and see how your foundation shifts. And then after you've moved into it, that's the time we can feel how our breath amplifies our physical state, right? As you inhale, it invites you to find length. As you exhale, it invites you to exert and to play and be courageOus. Balance out one more time each side.

And tHEN onCE yOU hAve INHale, rEacH, touch ThE sky and eXHale foRward. Fold. Inhale halfway. Lift and exhale. Plant your hands, step back high plank. Hey, enjoy your high plank Here for a moment. Lift your right foot up off the ground. Knees can come down. ABSOLUTELY. Lift your right leg up off the ground and place it right back down. Lift your left toes and plant it back down. Hey. Lift your right hand up off the ground and plant it back down. Left hand and back down. Play that little game. Lift 1ft plant it back down.

Lift your other foot, plant it back down. Lift one arm, plant it down. Lift your other arm. Plant it back down. Keep going. First we think about it, then we feel it. And then we start to place our breath to go. When we are imbalanced in life, there is a moment when we want to exhale. We want to close off. We want to squeeze and hold empty of breath. Hey. Exhale. When your foundation shifts by lifting a foot or a hand to find your balance, to engage those mid muscles that help you stabilize, but then continue to breathe in support of.

Once you find your new balance, your new foundation, I bet you will find your capacity to be there. This is why we take little slivers of time to see how our physical body provides foundation for our thought, for our feel. Right now, that is where you are. Hey, balance out the lifts of your hands, of your feet. And in your high plank. Breathe in. Exhale, downward facing dog. Hey, look forward. Bring your feet in between your hands to touch. Inhale halfway, lift and exhale fold. INhale, mountain pose, touch the sky.

Exhale, fold back down. Inhale, halfway. Lift. You've been here. Exhale, high plank. Plant your hands, step on back. Breathe in. Exhale, downward facing dog. We do that again. Look forward. Bring your feet scurry to the top of your mat. Inhale, halfway, lift and exhale fold. If you are moving faster or slower than I, that's cool. Inhale, mountain and exhale fold. Right. Let your breath instigate, change halfway. Lift. High plank. Foundation is strong right here. Breathe in, downward facing dog. You go again.

Look forward. Bring your feet in between your hands. However creatively and courageously you feel you can. Inhale, halfway and exhale fold. Mountain pose. Touch the sky. Your full inhale takes up as much space as your physical body can. Exhale, fold, contracting your belly now your inhale fills you up. Inhale, halfway. Your exhale does the work. It closes you. It grounds you. It protects you. Breathe in. Exhale, downward facing dog. Inhale, look forward. ExHale, bring your feet in between your hands, halfWay left and ExHale Fold.

LISTEN here. Bend your knees. Send your hips behind you. Now peel your chest away from your thighs. Can you configure your body in a shape right now where you feel strong in your body? Right when your joints bend, muscles come to life, right? Your knees are bent all of a sudden. Backs of your legs, inner thigh, hamstring, glute, even your quads are going okay, I'm on. Can you be open in your chest as well? Squeeze your upper back. Now where can you be soft? Can you wiggle out your fingers here? Can you wiggle out your toes?

Can you soften the thoughts in your brain for just a moment and give yourself a break amidst the moment of work and tension? Inhale, exhale, pendulum. Your arms back, soft. Inhale, mountain pose. Touch the sky. Exhale, chair pose. Pendulum. Your arms back again. Inhale, mountain. There's large, loud muscles working right here. Continue on. Right. But amidst the loud and the strong, there is soft and there is graceful. You are a multidimensional dimensional being. There's no doubt about that. You are capable of dealing of with many things.

What are the things that require you right now to be strong and grounded? What are the things right now that require you to be open, graceful? What happens when you have these demands coming from all over the place? Well, you take time, like right now to think, to move. And then to breathe one more time. Inhale, mountain pose. Exhale, chair pose. Arms back. Bring your hands to your chest. Now sink lower. Knowing that you are here for three, can you settle into this moment because you've given yourself the confines of how long you are willing to be strong for how long you need to be strong for two.

And all of a sudden, you know the distance between three and two. And even though it's long, you are willing to lock in. Cause then you know one. Inhale, mountain pose. Touch the sky. Exhale, back. Bend. Yeah. Squeeze your b***. Squeeze your inner thighs. Pull your belly in. Remove your chin from your chest. Relax your tongue. From the roof of your mouth, be open because you've been strong. Inhale, mountain pose and exhale forward. Fold. Listen here. Inhale, halfway. Lift. Exhale. Step your left foot back.

Low lunge. Bring your left knee down. Bring your hands up to your right thigh and stir the pot. Now give your hips a little bit of love here, a little bit of imbalance. You may wobble and rock side to side. You may stumble. Awesome. Within your foundation, which is now shifted. But you still have a foundation. When your foundation shifts, can you find yourself here? Hey. Ground down through your right heel. Engage your inner thighs. Whether your left toes are curled under or top of foot is pressed down.

Close your eyes, reach your hands up overhead. We remove our eye to challenge and tune into our muscle. Your foundation has shifted, yet your mind now has as well. If you stumble and struggle here, come back. We are reconfiguring the way we find our strength in this moment. Breathe in and exhale. Low lunge. Open your eyes. Yeah. Step your left foot forward, right foot baCk, and bring your right knee down. Yeah. Lift your hands up and then bring your hands to your left thigh. Right. As you stir the pot and move your left knee and everything else responds because of it, you're allowing your body right now to go, okay, where's my edge?

Where's my center? Where's my ground? When you feel like you found it, ground through your left heel, right toes. Squeeze your inner thighs. Reach your hands up. Close your eyes. Are you where you are with what you have? And can you ground into that? That is where we are strongest, most capable, most potent, most clear. Those are the things we desire. It is within that state that we are understood by self. Breathe in and breathe out. Low lunge, hey. Step your right foot forward and bring your feet to touch and roll on up to stand.

Reach your hands up overhead again, grab one wrist, lean one way and inhale. Center. Exhale, lean the other way. Inhale, reach up. Exhale, open arm. Twist to one direction. Squeeze your inner thighs. Move from the base of your spine. Inhale, face front. Exhale, rotate the other. Inhale, face front. And exhale. Bring one hand to your chest, one hand to your belly. Close your eyes and seal your lips. And breathe in through your nose. And breathe out through your nose. Breathe in through your nose.

Breathe out through your nose. Within this sliver of time, within this reconfiguration of mind to muscle and the intangibles that make you very much who you are, your spirit, your passion, your drive, your call. Within this reconfiguration and focusing in on who and what YoU are. And perhaps there's a little bit of sweat dripping from your forehead. Perhaps your heart is beating underneath your hand a little bit louder than it was before. Yes, there's physical benefit to journeying into physical space and time.

But if all of a sudden you need more value to this time, consider the clarity of your thought, the softness of your reaction, and the preciseness of your presence. Right now, within this last moment of stillness, see a new beginning, fresh start. Full tank. Clear lens. And bring both hands to your chest. And pressing one into the back of the other, feel your breath and your heart. And with gratitude for the things, the people, the passions, the practices that move you, that ground you, that fire you up, that offer you peace.

We finish this time. Breath in. Now. Open mouth. Exhale, everyone, whether this is the beginning of your day, the end of your day, your lunch break, wherever you are, you've just done something incredibly powerful for whatever is going to happen next. So whenever you need that reminder, whenever you go, I don't have enough time to fill in the blank. Hop right back here and reconfigure that physical state and see how the rest of your day progresses. We'll see you next time.