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Circle of Joy Balancing Flow
mindful movement
INTRODUCTION
The ‘Circle of Joy Balancing Flow’ is a mindful movement practice which promotes a boost of energy when you’re feeling tired and can foster relaxation when you’re feeling wired.
Practice Time:
About 10 minutes
Prep Time:
1 minute for introduction
Mindfulness Skills:
Mindful movement, Stretching, Self-regulation, Breath work
Supplies:
None! Just one space
Stand up straight with your feet shoulder width apart and your arms at your sides with your hand facing the front of your body. This pose is known as the anatomical position. Take a deep breath, inhaling through your nose and exhaling through your mouth.
Grasp your hands together at your chest
Keeping your hands held together, slightly bend your knees and hinge forward at your hips. Push your arms out and breath deeply, feeling a stretch through your shoulders, neck, arms, and hamstrings. Be sure not to strain your body.
From here, hand up straight and reach your arms over your head, keeping your hands together. Breathe deeply as you feel a gentle stretch in your back, shoulders, chest, and arms.
Keeping his pose, hinge to the left, come back to centre, then hinge to the right. Continue to breathe deeply as the stretch moves through your obliques, abdomen, shoulders, chest, and back.
Staying in this upright position, unclasp your hands and reach up to the sky as you continue to breathe. Extend your fingers and rotate your wrists if you wish.
Bring your arms down to shoulder level, keeping them extended at your sides. Continue to breathe through these motions.
With your arms out, twist slowly at your hips, to the left and then to the right. Be sure not to strain your body with this stretch. Feel the tension in your back and hips ease as you continue to breathe through these motions.
Come back to facing the front, let your arms come back down to your sides then hold your hands behind your back.
Keep your hands behind your back and continue to breathe. Slightly bend your knees and hinge and your hips once again. Feel this stretch through your chest, arms, back, shoulder, and hamstrings.
Stay in this hinged position and unclasp your hands. You may reach down to plant your hands on the ground. If it feels more comfortable, simply place your hands on your laps on knees as you continue to stretch the back and hamstrings. Remember to keep breathing.
Coming back to an upright position, reach for the sky once more, keeping a slight bend in your knees.
Finally, straighten your legs and do one last big stretch, reaching for the sky. Take one final deep, cleansing breath. Congratulations! You have completed the ‘Circle of Joy Balancing Flow!’
Reflection Questions:
- Which part of this balancing flow did you enjoy the most? Where did you feel the best stretch throughout your body?
- How does your body feel after this mindful movement practice? Does your mind feel clearer?
