Push-Pull Practice for Calm, Focus & Energy Balance
by Lisa Danahy
A short Push-Pull movement and breath practice designed to regulate the nervous system, improve focus, and restore energetic balance in the body and mind. This simple exercise alternates gentle “push” and “pull” actions coordinated with the breath to support left-right brain integration, grounding, and emotional regulation. It can help release mental tension, reduce overwhelm, and bring you back into a steady, centered state. This practice is especially helpful when you feel distracted, fatigued, overstimulated, or disconnected from your body. In just a few minutes, it supports clarity, calm, and renewed presence through mindful movement and breath awareness. Use it as a quick reset during the day, before focused work, or anytime you need to re-center and stabilize your energy. Your guide, Lisa Danahy, is a registered IAYT yoga therapist specializing in trauma-informed care, nervous system regulation, and integrative wellness practices.
Transcript
Stand really tall.
Hug your elbows in close by your body and make fists of your hands.
Take one hand and punch it forward while you step the opposite leg forward.
Go one side,
The other side.
One side,
The other side,
And start to pick up the pace once you get that pattern going.
You can jump it.
Alternating that one leg forward with the opposite arm and go to the other side.
Can you go faster?
Yes,
You can.
You've got this.
Feel the energy moving in your body.
Give yourself a lot of breath to help hold you strong.
Strong legs,
Strong arms.
Strong smile,
Feel that energy.
You're gonna go for a few more moments.
Find a way to sustain this pace and then slow it down.
Alternate from here and then all done.
Take a big breath in,
Breathe it out.
Great job!
Meet your Teacher
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