1) Seated Cat-Cow
Hands on knees. Inhale lift chest, exhale round back. Repeat 6-8 cycles.
Safety note: keep movement small and comfortable.
Why Slow?
Slow movement promotes gentle awareness of posture, breath, and rhythm. Instead of forcing intensity, it helps you reconnect with everyday ease and maintain a friendly relationship with your body.
Tips for comfort: pause whenever needed, keep breath smooth, and stay in a range that feels steady.
Three Everyday Flows
2) Standing Side Stretch
Feet hip-width. Reach one arm up, lean gently, breathe 3 cycles each side.
Safety note: avoid bouncing; keep neck relaxed.
3) Gentle Spinal Twist
Sit or stand tall, rotate softly on exhale, center on inhale. 5 reps each side.
Safety note: move within comfort and stop if uneasy.
Micro-movements for Desk or Floor
- Shoulder circles - 30 seconds each direction
- Ankle rolls - 20 seconds each side
- Neck nods - 6 slow reps
- Wrist waves - 30 seconds
- Seated heel lifts - 45 seconds
Printable Movement Card
Morning: seated cat-cow x 6 | Midday: side stretch x 3 breaths | Evening: gentle twist x 5
