5‑Minute Grounding Yoga Recipe

A simple, accessible practice to steady your breath, soften tension, and reconnect with your body.

Purpose

A quick nervous system reset when you feel scattered, overstimulated, or disconnected. This short practice helps you return to center with gentle movement and slow, steady breathing.

Ingredients

• Seated Cat/Cow

• 3‑count inhale / 4‑count exhale

• Gentle shoulder rolls

Instructions

1. Sit comfortably and let your spine lengthen without strain.

2. Inhale as you arch gently; exhale as you round softly. Move slowly for 5–8 cycles.

3. Roll your shoulders up, back, and down for 3 slow breaths.

4. Finish with a slow inhale for 3 counts and a long exhale for 4 counts.

Variations

• Stay seated in a chair.

• Keep movements micro‑small if your back or neck feels tender.

• Place hands on your belly to feel the breath deepen.

Safety Notes

Avoid deep rounding if you’re experiencing acute back pain. Move within a comfortable, pain‑free range.

When to Use This Practice

• Before meetings

• After conflict or overstimulation

• During transitions

• Anytime you need a quick reset