Make Your Self-Care Move

When you need to make a plan, choose moves to liberate your body and clear your mind.

When you’re trying to work on a plan, there are self-care moves you can use to release physical and mental tension—or focus your attention or function. These three movements from Jill Miller, self-care expert and creator of “Treat While You Train,” are designed to help you get clear so you can plot your strategy.

To get started, you’ll need two Yoga Tune Up® (YTU) Balls in their tote, a drinking or cocktail straw, and a yoga block or heavy book.

Forearms for Days

https://www.youtube.com/watch?v=DPwoeZRPZyQ

Equipment: Two Yoga Tune Up Balls and a table and chair

Most of life seems to takes place between our elbows and our fingertips, as we type on laptops and swipe and scroll on our phones. All of that forearm-focused action creates tension and overuse—all the way up to your shoulders and neck. This move can help you keep that tension in check.

Straw Breath

https://www.youtube.com/watch?v=LJqbmBvoU6Q

Equipment: Drinking or cocktail straw

When you’re trying to strategize and organize your thoughts, you want to be able to think clearly. This breathing technique restricts the flow of air coming in, which helps to strengthen your inspiratory breathing muscles and clear your head. You can do it standing, sitting or lying down, and as you master the technique, you can reduce the size of the straw or add length to further restrict your inhalation.

Boomerang Against a Wall

https://www.youtube.com/watch?v=60joiabNx-4

Equipment: A yoga block or heavy book

When your back’s up against the wall, figuratively, and you feel you can’t find your way out of a jam, it’s helpful to train yourself to breathe into a tight, compressed space and find you can still think there. This move teaches you to maneuver in that space and come out of it feeling more integrated.

Photo credit: Todd Cribari, inspirostudio.com
Hair and make-up: Mariah Nicole, mariahnicole.com