How you move shapes how you feel in your own skin, and how you show up in the world. Learn to move with grace and you will feel grace all around you, in every interaction. This sequence from yoga teacher Ariel Kiley is mindfulness in motion—these six moves will help you move with more grace, intention and purpose.

Move #1 – Mindful Shoulder Ovals

  • Sit on the edge of a chair.
  • Lengthen up through your spine. Let your arms hang, shoulders heavy.
  • Bring your shoulders forward, up, back and down. Continue this motion, trying to make it as smooth of an oval as possible.
  • To make it mindful, bring all your attention into the movement.

Move #2 – Seated Spinal Articulation

  • Sit on the edge of a chair. Place your feet on the ground wider than your hips.
  • Rest your hands on your legs.
  • As you inhale, slide your hands back, lift your chest, draw your shoulder blades together and lift your face.
  • As you exhale, round your spine and curl your chin in as your hands slide down your legs toward your knees.
  • Repeat the movement, following your breath.

Move #3 – Step-Up Lunge With Backstroke Arms

  • Stand in front of a chair, table or bench.
  • Step one of your feet onto the surface. Bring your hips to even.
  • Hang your arms by your sides. As you inhale, lift your arms forward and up.
  • As you exhale, circle them back as wide as you can. Inhale to bring them back up, exhale to circle.
  • On your last circle, lift your hands high and come up onto your tiptoes of your anchored bottom foot.
  • Sink back down, bringing your arms down and step your foot down.
  • Repeat on the opposite side.

Move #4 – Standing Dynamic Spinal Twist

  • Stand with your feet wider than your hips and a slight bend in your knees.
  • Hang your arms at your sides. Begin to twist through your torso side to side and let your arms float out around you.
  • As you move, spin your face over your back shoulder. Make it as smooth and momentum-driven as possible.

Move #5 – Ankle to Knee Stretch With Sway

  • Sit at the edge of a chair. Cross your right ankle over your left knee.
  • Place your right hand on your right knee, left hand on right ankle.
  • Attempt to sit upright to feel your hips stretch.
  • Lightly sway side to side through your hips and torso.
  • As you sway, begin to lean forward over your legs until you hang toward the floor.
  • At the bottom, take a deep inhale and exhale, then pull yourself back up to sit.
  • Repeat on the opposite side.

Move #6 – Inner Grace

  • Take a comfortable seat and sit tall.
  • Bring your right hand onto your right knee and your left hand over your sternum.
  • Close your eyes. Feel your heartbeat and notice the movement of your breath as you breathe in and out.

Photo credit: Mark Kuroda,