Slow, Gentle, Breath-Synchronized Movement for Calm

This week’s 45 minute Sunday Replay is geared toward regulating your nervous system in order to help you feel less stressed and more at ease. We practice syncing our breath with slow, gentle, repetitive movements to create a sense of quiet, calm relaxation. Have a cushion and two yoga blocks on hand. If you don’t have blocks, find a creative substitution. People use all sorts of things as stand-ins: substantial rolls of paper towels, big pots turned upside-down, books, stuffed animals, etc.

45 Minutes Hatha Yoga: Slow, Gentle, Repetitive, Breath-Synchronized Movement

Senior Friendly / Beginner Friendly

• begins seated with a short check-in, neck rolls, twists and side stretches

• a mindful cat cow to increase focus and mobilize your spine

• slow moving low lunges with breath

• transition to standing, optional downward facing dog to forward fold

• slow moving mountain, warrior 2, wide-legged forward fold with twist, and side angle—all synced with breath

• winds down with forward folds and gentle lying movement

• a few minutes in savasana which can be traditional lying on your back or any restful position you prefer