the between days

a ten minute mat ritual

for the mornings you cannot make it in. move slowly. breathe through each one. nothing here should hurt, so soften or skip anything that does.

settle · 1 minute lie on your back, knees bent, feet flat, arms long. breathe into the back of the ribs. let the floor hold you. this is the start of the practice, not the warm up to it.

breath into motion · 1 minute move to your hands and knees. round the spine on the exhale, open the chest on the inhale. let the breath lead and the body follow. slow.

pelvic curl · 1 minute back on the floor, feet hip width. roll the spine up one bone at a time, then lower the same way, slow and even. six to eight times.

chest lift · 1 minute hands behind the head, elbows wide. curl the upper body forward on the exhale, lower with control on the inhale. eight to ten. keep the neck long and the low belly drawing down.

single leg stretch · 1 minute draw both knees in. extend one leg long, then switch, keeping the low back quiet against the floor. eight each side. steady, not fast.

spine twist · 1 minute knees together, arms open wide. let the knees drop to one side on the exhale, breathe, return through center, then the other side. follow the stretch, do not force it.

side body · 1 and a half minutes roll onto one side, body in a long line. lift the top leg with control and lower it slow. ten on each side. small and honest beats big and loose.

swan · 1 minute turn onto your belly, hands under the shoulders. lift the chest and lengthen through the front of the body, then lower. six times. think long before high.

child's pose · 30 seconds sit the hips back toward the heels, arms long, forehead down. rest here and breathe.

close · 30 seconds return to your back, knees bent, the way you began. three slow breaths. notice the difference. you are ready for the day.