20150522 – Friday

MOBILITY – 4min guided yoga flow from seated to down-dog


MINDFULNESS – consider making smaller circles in your life!


Today’s mobility work is a simple yoga flow transition from a seated position to table-top and ending in down-dog.

From seated, we twist in all three planes of movement– pitch, yaw, and roll (https://www.youtube.com/watch?v=Qhjh_9gh4Bk). This gets the spine nice and juicy for whatever we throw at it next! Ending in an arm circle to express full range of motion of the shoulder joint, we then move into a table-top.

From table-top, we flow through some cat-cows (https://www.youtube.com/watch?v=7iEgTH_gBQY) and into down-dog.

Ending in down-dog, we focus on proper positioning and breathing.

This is the first in a series of yoga flow videos, and others will pick up where this one leaves off 😀

Today’s mindfulness work is to consider making smaller circles, or the mindful practice of making big problems into smaller, more manageable chunks.

Easier said than done, but when we come against incredible internal resistance or our amazing abilities to come up with excuses, we have two choices– fall victim to our own negative creativity, or find a way around it!

Making smaller circles is mental jiu-jitsu/tai chi and finding a way around seemingly intractable problems.

Rather than focusing on the totality of the problem, focus on a small and easily conquered portion of the issue. Then, having made progress in the problem when before it seemed like all-or-nothing, you can move onto another chunk, or another small circle.

This is how the novice slowly but surely becomes a master. It is not achieved in some quick montage with awesome music in the background– it is done slowly and mindfully over a long period of time. By focusing on the right circles at the right points in development, you can even accelerate your progress and move faster toward your goal.

Make smaller circles to make bigger gainz.

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