How to Get Moving at Home
It’s been about a month since most of us have been required to stay at home due to the outbreak of COVID-19. Life as we always knew it has changed dramatically, and we’ve had to adjust to a whole new world- one that exists within the confines of our own 4 walls. Without the organization of our daily routines, it can be extremely difficult to motivate ourselves to focus on our health and wellbeing. Gone are the days when we could freely walk or run outside, practice yoga in a sweaty room, or go to the gym with our peers. But, now more than ever, it’s incredibly important to get moving, both for our physical and mental wellbeing. By integrating mindful movement into our daily routines, we can bring peace, happiness, and a sense of accomplishment into our lives, despite the chaos which may surround us. Here are some tips to get started.
1) Wake Up With Gratitude
As soon as you wake up in the morning, before even getting out of bed, take a moment to be grateful. Instead of reaching for your phone, checking social media, or reading or watching the new, close your eyes, and mentally name 3 things you are grateful for in that moment. For example, perhaps you are grateful for another day of life, your good health, and your home. Chances are, if you’re reading this blog, you have a computer or smartphone, are in generally good health, and have a roof over your head. There are countless other beings in the world who are suffering and arising today in far less fortunate conditions. Truly feel this gratitude in your mind, and understand how blessed you are. Hold this feeling of gratitude in your heart as you open your eyes and go about your day.
Oftentimes we begin our days with stressful, disturbing thoughts. We arise with a to-do list in mind for the day, stressed about work, family, or world problems. If we truly want to be peaceful and happy, we must turn inwards, and remember our good fortune in every moment. By beginning your morning with gratitude, you set the tone for a more positive, happy day.
2) Get on Your Mat
After you get out of bed, go straight to your yoga mat (or carpet, rug, towel whatever you have). Spend the first 5 minutes of your day connecting your breath, body, and mind with some gentle yoga movement. My teacher, Kino MacGregor, always says, all you need to do is practice for 5 minutes a day. By just making it to your mat every morning, you are beginning to create a habit of wellness for the rest of your life.
To help you get started, I created this video of a gentle, beginner-friendly morning yoga routine.
3) Work Mindfully
Most of us are working on a computer, sitting in a chair, for most of the day. Sitting in this position for an extended period of time places great pressure on our hips and back, compresses our spine, and tenses our shoulders. Test out some different ways in which you can work while releasing pressure from your body. Try a standing desk, or kneel on a cushion to elongate your spine. Or, bring your computer to your coffee table, and sit on a cushion. These options decrease the amount of spinal curvature you experience while sitting in a chair, and invigorate your body by allowing your blood to flow more easily throughout your body for a more productive work day.
4) Take Breaks
Once every hour, take a break for 5 minutes. I know many of you are thinking you’re too busy to do this, but studies have actually shown that taking breaks throughout your work day increase productivity and stimulate your mind. Take 5 minutes every hour to bring gentle movement back into your body. Walk your dog, do some light stretching, a short strength routine like pushups and situps, or ff you have stairs, walk or run up and down them a few times. Even chores like laundry and dishes are great ways to get up and move your body, plus, you won’t have to do them later! Do anything you like, as long as you move!
5) Finish Your Day With a Deep Stretch
Release any stress or tension from your day with slow, deep stretching before you go to sleep. Turn your awareness back to your breath and the feeling of gratitude you created in the beginning of your day. As you hold the poses, feel your tension flow out of your body and into floor. Try not to think about your usual problems and worries. Give yourself permission to relax so you can rest peacefully and awaken refreshed.
To help you get started, I created this Bedtime Yoga video.
By moving mindfully throughout your day, your body will become more open, and your mind will become more positive and peaceful. Try this routine every day for 6 weeks, to form the habit and find what works best for you. If you’re interested in learning more about Mindful Movement and want to work together to create a movement routine specifically designed for you, check out my Mindful Movement offerings, and schedule a free consultation to get started.
Let’s move together!
Barri
