Show notes

A long form mindful movement practice focused on mobility, strength, and choice.

Breath led. Option rich. Grounded in noticing rather than pushing.

What you will experience

• Seated warm up with arm sweeps and twists
• Side stretches with attention to support
• Tabletop spinal movement
• Shoulder, wrist, and hand care
• Downward dog and standing strength
• Lunges and runner’s stretch on both sides
• Hip opening with options
• A transition toward the floor and rest

Practice highlights

• Slow arm circles with breath
• Seated twists and side bends
• Cat and cow with pacing choice
• Gentle spinal rotation from tabletop
• Puppy pose for shoulders and upper back
• Wrist and hand mobility for daily use
• Downward dog with walking variations
• Single leg balance and strength options
• Low or high lunges
• Hamstring stretches with blocks
• Hip opening with windshield wipers
• Knees to chest to close

Guiding principles throughout

• Move at your own pace
• Stop before pain
• Use support generously
• Breathe before depth
• Notice without judgment

When this practice helps

• When the body feels stiff or tight
• After long sitting or screen time
• When strength and care need balance
• As a full body reset

Try this after listening

• Repeat one wrist or shoulder movement later today
• Match one movement to one breath
• Notice how support changes effort

Reflection question

Where did slowing down change how your body responded?

⁠⁠⁠⁠Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.

Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.

And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.

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⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head

⁠⁠⁠Lardera Coffee⁠⁠⁠

⁠⁠⁠Selefina⁠⁠⁠ - Spices and more