Wellness Wednesday LIVE Mindful Movement - Yoga & Meditation Back Bends, Side Bends, and Spinal Twists This is a gentle movement class designed to get you more in touch and connected to your body. We begin by practicing deep breathing with a count of 4 counts inhale and 6 counts exhale. Please make sure you're relaxed and keep your spine long and as upright as possible, sitting in a dignified posture. We are practicing simple backbends and spinal twists. We will work with a wall, so please find a vacant wall to support you. We end the session with mindfulness of the breath meditation practice and a reflection for the day. Today's reflection: She would bend over backwards to help everyone but herself. She thought, "How silly is that? We practice every Monday to Friday at 7:30-8:00 AM (Manila Time), meeting on zoom. If you're looking for a wellness routine that won't take up too much of your time, want to learn yoga and meditation or would like to practice and be part of a mindful community, this is the place for you! Join us for a gentle yoga and meditation class to get your day started off right. This class is for all levels, new and experienced practitioners, where you can breathe and connect with friends. Monday through Friday India: 5:00 - 5:30 AM Thailand: 6:30 - 7:00 AM Philippines: 7:30 - 8:00 AM Sunday through Thursday U.S.A. (PST): 4:30 - 5:00 PM U.S.A. (CST): 6:30 - 7:00 PM U.S.A. (EST): 7:30 - 8:00 PM Brazil: 8:30 - 9:00 PM Monthly Membership (Unlimited): Php. 1,200 ($25) Please contact me for registration details. mindfulimee@gmail.com www.imeecontreras.com

I've been feeling tension in my eyes, neck, and shoulders from being in front of the screen for work. If you're working from home, you may also be feeling the same. Today, I offer some gentle and simple neck, shoulder, and eye movements to help release pressure and hopefully improve our eyesight. I hope you find these useful and are able to integrate them into your daily routine.

Gentle back bends to support better posture and ease back aches.

Hip openers, gentle backbends, and lots of breathing. Let's get our practice on!

A brief explanation of why we focus on our breath when we meditate and the encouragement to "check-in" and practice mindfulness every moment. Today, we will be doing some sun salutations and standing poses to warm up the body.