6-Min Reset: Mindful Flow For Balance

This steady, energizing flow invites you to build strength, balance, and coordination. You’ll move through a mindful sequence that engages the core and supports stability while improving focus and body awareness.

Ideal for improving balance, posture, and overall strength.

Transcript

Place your breasts under your shoulders, Knees under your hips. Come to neutral spine. Take a slow deep breath in. As you exhale, Round your spine, Draw your tailbone down as you pull your belly in. On the inhale, Move the other way, Lifting your sitting bones, Opening your chest. Exhale rounding the spine Inhale, Arch. One more. Coming to neutral spine, Take your left arm forward, Right leg back. Start on the ball of the foot, Engage the abdominals. And then push the floor away with your right hand, Lift your toes just a little bit off the floor, Inhale. Exhale, Draw the knee to your chest, Round your spine, Touch the knee with your hand and extend again. Exhale, Knee to chest, Tap. Inhale, Extend. One more. See if you can keep your hips and shoulders level. Lower the hand down, Step your right foot forward. Coming to a low lunge. Come upright, Shoulders relaxed. And then send your hips forward and down. Inhale, Reach your arms up. Exhale, Release your hands down. You can put them on blocks. Tuck your back toes under, Lift the knee. Pressing down through your right leg, Inhale, Rise up. Take your arms up, Stretch through your waist. Re. Inhale. As you exhale, Extend your upper body forward on a diagonal. Reach. And now keeping. Your arms forward. Take about three steps forward, Shifting your weight onto your right leg and maybe lifting the leg behind you. Bring your hands to your hips, Bend the right knee, Step back. Come up right. Inhale, Arms up, Elongate through your waist. Exhale release your hands down lower the back knee down back to table pose Extend your right arm forward, Left leg back. Start on the ball of the foot. Engage your abdominals, Lift your toes. Wee Push the mat away with your left hand so you're not hanging on your shoulder joint. Keep your ribcage lifted. Inhale. Exhale, Draw the knee to your chest, Tap it with your right hand. Inhale, Extend again. Exhale, Tap. Inhale, Stretch. One more. Lower the hand down, Step the left foot through, Coming to low lunge. Come upright. Relax your shoulders. Send your hips forward and down. Inhale, Arms up. Elongate through your waist. Shoulders relaxed. Take care, Brah. Exhale, Hands down on either side of the front ankle. You can put them on blocks. Take your right toe under, Lift the back knee. Coming to high lunge. And pressing down through your left leg, Inhale, Come up. Take your arms up. Elongate Press back through the right heel so that the right leg is engaged. Extend your upper body forward on a diagonal. Now about three small steps, Shifting the weight onto your left leg. And then maybe lifting the right leg behind you. Release your hands on your hips. Bend the left knee, Step back to warrior one, With the heel lifted. Inhale, Arms up. Take a breath. Exhale, Hands down. Lower the back knee back to table Three cat and dog stretches. Moving with your breath. Coming to neutral spine. Walk your hands forward. Spread your fingers, Tuck your toes under, Send your hips back to your heels and stretch your whole upper body. Through your shoulders. Inhale, Come up. Take your hands just a little closer, Tuck your toes under, Press into downward facing dog. Lengthen from your hands to your hips, From your hips down through your legs to your feet. And look towards your hands, Walk your feet to your hands. Coming to forward fold. Inhale, Come halfway up. Your hands on your hips, Press down through your feet, Inhale rise up to standing. Arms on either side of your body. Coming to Mountain Pose. Just check in, Note this. What's new here? Any new sensations? New energy.