Sometimes the body needs a little movement before the mind can settle.

In this short Yoga Saved Me practice, Adrianne guides you through gentle movements for the fingers, wrists, shoulders, spine, feet, and legs. You will begin seated with the playful sequence of webs, claws, beaks, and paws before rising for standing stretches, balance work, side bends, twists, and standing cat cow.

Throughout the practice, you are encouraged to notice what your body needs and adjust your position, range of motion, or pace. A wall or sturdy chair can provide additional support during the standing portion.

This practice includes:

• Finger and wrist mobility
• Shoulder rolls and arm stretches
• Mountain pose and mindful balance
• Standing side stretches
• Gentle spinal twists
• Standing cat cow
• Breath and body awareness

Find a comfortable place to sit, leave enough room to stand, and let your breath guide your movement.

Practice reminder: Notice what you notice. Your two sides may feel different, and your needs may change from one breath to the next.

For more mindfulness, movement, reflection, and mental fitness tools, visit:

rootedfor.care

And explore Adrianne’s books, journals, and practices at:

wellnessontheweekly.com

Mindfulness partners:

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⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠⁠⁠⁠⁠- Silk for you bed and head

⁠⁠⁠⁠⁠⁠⁠Lardera Coffee