Slow & Steady Movement Practice
This all-levels movement practice invites you to move with intention, grace, and ease. Through slow, steady transitions and mindful breath, you’ll gently awaken your body, release tension, and cultivate presence. Perfect for any time of day, this accessible sequence supports mobility, grounding, and inner calm—no experience necessary. Whether you’re beginning your day or resetting in the middle of it, this short practice offers a soothing way to reconnect with your body.
Transcript
Hi friends,
Welcome to your slow and steady movement practice.
We're going to start on your back,
So you can come to the floor or stay in bed or be where you want to be,
Wherever you are.
Lay down on your back and bend your knees,
Plant your feet on the floor.
Separate your feet just a little bit wider than your hips,
And as long as it's okay on your hips,
Your knees,
Your back,
All the things,
Let your knees roll in towards one another.
So we'll begin in constructive rest pose.
If for some reason this pose isn't working for you,
Move into a pose of your choice.
Wherever you find yourself now,
Go ahead and connect right into your breath.
Take a nice big breath in,
And a big empty breath out.
And then let's pay attention to our pelvis.
So bring some attention there,
And just start to move your pelvis around a little bit.
Wiggle right to left,
A little forward and back,
And just generating a sense of awareness in this space,
And then by moving your pelvis,
You'll start to connect to your core.
Move your core a little,
And feel your ribs,
And then right here,
Let's take one more big breath in,
And a nice big empty breath out.
All right,
If your knees are together,
Go ahead and separate them,
And bring your feet closer to hip-width distance apart.
All 10 toes are facing the same direction,
And what I want you to start doing here is kind of pushing and pulling into your feet.
And so if you're on a bed,
It's going to be a little more challenging with the surface to get that push and pull,
But it's still possible.
And so wherever you are,
Start to push and pull into your feet,
Kind of rocking yourself forward and back,
And then we're going to connect this motion of pushing and pulling into the feet with a little bit of motion in your pelvis.
So this is a reclined cat-cow.
As you push into your feet,
Almost as though you were going to straighten your legs.
Don't straighten your legs,
Right?
But push into your feet,
And tilt your pubic bone up towards your nose.
Perfect.
And then as you exhale and start to pull into your feet,
Drop or drip your pubic bone down towards the ground or towards the bed,
Right,
Wherever you are.
And then keep with that motion.
Press into your feet,
Inhale,
Pull through your pubic bone,
Kind of pull towards your nose,
And exhale the opposite direction of the pubic bone,
Little bit of pressing in the feet.
Good.
Let's do two to three more of that.
And inhale.
And big exhale.
Perfect.
Good.
Gentle motion into the feet,
Lifting through your pubic bone,
Opposition,
Little pushing,
Pulling,
And drawing back.
There.
And then for this last one,
As you rock into your cat pose,
See how that feels in your back body,
Right?
Kind of pushing your back into the surface you're on.
And then do the opposite.
As you draw your pubic bone down towards the surface,
Lifting in the back body,
Open through your chest.
Nice.
All right,
From here,
Bring yourself back more towards a neutral spine.
And then call your legs in towards your chest,
Just one at a time or both,
Right,
Nice and easy.
Give your knees a hug.
Rock a little bit from right to left.
And then from here,
Open your knees.
And then just grab what you can reach.
So moving into an easy peasy happy baby,
I love grabbing what you can reach because then there's no forcing.
You don't have to have a pressure of grabbing onto your feet or grabbing a certain space.
Just grab what you can reach.
Keep your back down.
Keep your head down.
Make it nice and easy.
And then as you're here,
Right,
Keep breathing,
But then use what you just created,
This pressing and pulling,
Right,
Through your legs.
Use that to generate a little motion here.
Press into your feet.
Allow that pressing into your feet to create like a pull in your arms and then pull in your arms and then press through your feet again.
And then allow that to just kind of rock you here a little right to left.
Perfect.
All right,
Hug your knees back into your chest.
Take a deep breath in.
And as you exhale,
Plant your feet back on the floor,
Hip-width distance apart,
All ten toes facing the same direction.
So I refer to this as organizing your feet.
So we want to keep our feet organized.
It's just the healthiest space for our bones for the most part.
If it doesn't feel so good,
Right,
Talk to me.
But otherwise,
All ten toes forward and then we're going to build a dead bug nice and easy.
So keep your upper body down.
Take a deep breath in and lift your legs up and stack your knees right over your hips.
You're welcome to flex or point your feet.
I don't have a preference.
I just want your feet active.
As you exhale,
Lower your feet right back down to the earth.
Let's do that again.
Inhale,
Lift your legs.
And exhale,
Put them back down.
One more.
Just like that.
Inhale,
Lift your knees,
Right?
Stack your knees right over your hips.
Activate your legs.
Make some action,
Right?
How do you make that happen?
Hug your skin into muscle,
Muscle into bone.
And exhale,
Feet to the earth.
Perfect.
Now we're going to do the arms.
So you can keep your legs right where they are,
Feet planted.
As you inhale,
Reach your arms straight up.
So right,
You're on your back.
You're reaching up towards the ceiling.
Your arms are right in front of you.
And then exhale,
We're going to put our arms just right back down for this one.
Inhale,
We take arms up.
And exhale,
Release them right back down.
Inhale,
Take your arms straight up towards the sky.
And exhale,
We put them right back down.
Perfect.
All right,
Let's combine this all together.
If you are at a level where you need to do just arms or just legs or one arm and one leg,
Feel free to work there.
Otherwise,
Let's combine it and see how we do.
Take a deep breath in.
Exhale to empty out.
And then inhale,
Lift your legs,
Lift your arms.
And exhale,
Release right back down.
Two more like that.
Inhale,
Stack your knees over your hips,
Activate your legs,
Reach your arms up.
And exhale,
Release.
Last one like that.
You got it.
I believe in you.
Inhale,
Stack your knees,
Lift your arms,
Hold,
Hold,
Hold,
Activate.
And then release.
Oh,
Perfect work.
Hug your knees into your chest.
Rock a little bit here from right to left.
Kind of massage your back body.
Roll your shoulders back.
Open up your chest.
And then we're going to make our way up to a seated position.
So if you are someone who has a lot of energy either to burn or you need to get a lot of energy and you really want to move into this,
I recommend spinal rocks.
Just go for it.
Don't stop.
Start rocking yourself forward and back,
Forward and back.
If that's not your thing,
Right,
And you're dealing with something that doesn't allow that to happen or it's just not accessible in your body,
Roll to your side and press your way all the way up.
If you're still spinal rocking,
Go,
Go,
Go.
Let's go.
Three,
Two,
Wake up your legs.
And then one.
Come to a comfortable seated position.
Take a crisscross position.
So one leg under the other,
Knees bent.
Take a deep breath in.
And exhale to release.
We're going to move into some of my favorite brain work.
So I want you to just rock back on your seat.
Whatever you need to do to lift your legs and change the cross of your legs,
I want you to do that.
So if you had the right leg on top,
Then now you're going to have the left leg on top.
Perfect.
And then take a breath in and empty it out.
And then we're going to do that a few times.
Rock back on your seat,
Sit back,
Change the cross of your legs,
And then bring yourself back forward.
And see if you can incorporate some of the cat-cow positions with your pelvis that you did earlier.
So as you rock back on your pelvis,
Kind of lift through your pubic bone,
Pull your pubic bone towards your nose,
And then change the cross of your legs.
And then as you bring yourself back,
Draw your pubic bone back in space,
Finding a little bit of a cow,
And then sitting up nice and tall.
Good.
Do it a few more times.
Forward,
Change the cross of your legs,
And then lift up nice and tall in that seated position.
One more.
Rock it back,
Change the cross,
And sit up nice and tall.
From here,
We are seated nice and tall.
We'll take a forward fold.
Doesn't matter which leg is on top.
Inhale.
And exhale,
Fold.
Allow yourself to land here for a moment.
Release any tension.
If you're not sure what you're looking for when teachers tell you that,
You're looking for extra grips in the body that are unnecessary.
So soften your jaw,
That space between your eyebrows.
There's no need to clench your fists here.
I know.
I know.
You don't have to.
And then inhale,
Lift up,
Almost like you're brushing a marble forward with your nose.
So we come forward to come up.
Go ahead and rock back.
Change the cross of your legs.
Immediately.
Do it.
And then take another forward fold.
If folding forward isn't your jam,
Feel free to stay lifted for a moment.
As you're breathing here,
As you inhale and exhale,
Just the natural inhale and exhale you take,
You actually,
Your spine pulls back slightly and then it slightly tilts forward.
And so just the act of being and breathing will support you to create profound and powerful shift within your body.
So don't get caught up in what you can or cannot do or how far you cannot go.
The point is not to force,
But the point is rather to be,
To learn to be.
And the practice of meditation,
The practice of moving in meditation,
The practice is simply connection.
Great work.
Okay,
On your next inhale,
Rise all the way up.
We'll land together at our seat.
Thank you so much for joining me.
I hope you have a wonderful day.
Let's finish out with a round of breath.
Inhale.
And exhale.
Until next time,
Friends.
