On September 28, 2017, I listed the first Five Mindful Movements. These are movements that not only serve to connect my body and mind. They also connect me with others who are practicing the same Mindful Movements most days. Typically, those of us practicing these movements daily, try to do them between 6:30 and 9:00 in the morning. I hope you will join us.
If you want illustrations of the movements, contact me at barryschade@gmail.com
Mindful Movement #6
This exercise is called The Frog.
Begin with your hands on your waist, heels together, feet turned out to form a V, so that they make a 90 degree angle. Breathing in, rise up on your toes.
Breathing out, stay on your toes, keep your back straight, and bend your knees. Keeping your upper body centered, go down as low as you can, maintaining your balance. Breathing in, straighten your knees and come all the way up while still standing on your toes. From this position, repeat the movement three more times, remembering to breathe slowly and deeply.
Mindful Movement #7
In this exercise, you touch the sky and the earth.
Your feet are hip-width apart. Breathing in, bring your arms up above your head, palms forward. Stretch all the way up, and look up as you touch the sky. Breathing out, bend at the waist as you bring your arms down to touch the earth. Release your neck. From this position, breathe in, and keep your back straight as you come all the way back up and touch the sky.
Touch the earth and sky three more times.
MindfulMovement #8
Start with your feet together and your hands on your waist. Begin by putting all your weight on to your left foot. Breathing in lift your right thigh as you bend your knee and keep your toes pointed toward the ground. Breathing out, stretch your right leg out in front of you, keeping your toes pointed. Breathing in, bend your knee and bring your foot back toward your body.
Breathing out, put your right foot back on the ground. Next put all your weight on to your right foot and do the movement with the other leg.
Repeat the series of movements three more times.
Mindful Movement #9
In this exercise, you make a circle with your leg.
Begin with your feet together and your hands on your waist. Put your weight on your left foot and, breathing in, lift your right leg straight out in front of you and circle it to the side. Breathing out, circle it to the back and bring it down behind you, allowing your toes to touch the ground Breathing in, lift your leg up behind you and circle it around to the side. Breathing out, continue the circle to the front, then lower your leg and put your foot on the ground, allowing your weight to again be on both feet. Now do the exercise with the other leg.
Repeat the series of movements three more times.
Mindful Movement #10
This exercise is done in a lunge position.
Begin standing with feet together. Keeping your left foot where it is, move your right foot out so your feet are wider than shoulder-width apart and turn your right foot out 90 degrees. Keeping your weight on both feet your body will naturally turn slightly toward the right foot to find a comfortable position angled between your two feet. Put your left hand on your waist and your right arm at your side. Breathing in, bend your right knee bringing your weight over your right foot as you lift your right ar with the palm of your hand facing outward in front of you, and stretch it to the sky! Breathe out as you straighten your knee and bring your right arm back to your side.
Repeat the movement three more times. Switch legs putting your right hand on your waist.
Repeat the same movement on the left four times. Then bring your feet back together again.
You have finished the Ten Mindful Movements. Stand firmly on your two feet and breathe in and out. Feel your body relax