Reconnecting Through Movement

Aging isn’t simply the slow march of time — it is also shaped by what we give our bodies each day. When movement fades, neglect quietly takes its place. Muscles shrink, balance falters, joints stiffen, and confidence slips. But the truth is, these changes are not just “getting old.” They are the result of disuse, and disuse can be reversed.

Every time you move with intention, stretch, walk, breathe deeply, or rise from the floor, you activate life within your tissues. Fascia hydrates and glides again, circulation returns, and your nervous system remembers how to trust your body. These small acts of movement are not maintenance; they are renewal.

You have more control over aging than you think. It’s not about chasing youth, but reclaiming vitality. Start where you are — rotate your ankles, twist your spine, stand tall, breathe fully. Movement is both the remedy and the reminder: your body is listening, ready to respond to your care.

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Gentle Beginnings: Your 5-Day Yoga Reset to Ease

Hi Friends,

Kick off with this simple 5-day starter – perfect if you are easing in or testing the waters. No mat required; just 5-10 minutes of gentle movement and breath daily. Builds awareness, releases tension, and sets a kind rhythm.

Day 1: Arrive on the Mat

Subject: Day 1 – Welcome to Gentle Beginnings! Let's Arrive Together

No rush, no perfection – just showing up for your body and breath. This simple 10-minute practice awakens gently.

Practice (10 min):

·       Sit or stand tall. Inhale arms up, exhale fold forward (knees soft). Repeat 5x slowly.

·       Child's Pose: Knees wide, forehead to mat (or pillow), arms forward. Breathe 2 min.

·       Cat-Cow: On hands/knees, arch and round spine 8x with breath.

·       End seated: Set one intention, like "I am open to this moment."

Reflection: What felt easy today? Jot one word.

See you tomorrow – you've got this!

Day 2: Breathe & Notice

Subject: Day 2 – Simple Breath to Ground Your Day

Day 2 invites calm through breath – the foundation of all we do. Lie down for this 5-minute reset whenever you need it.

Practice (5 min):

·       Lie on your back, knees bent or legs extended. Hands on belly.

·       Inhale nose for 4 counts (belly rises), exhale mouth for 6 (belly softens). 10 rounds.

·       Notice: Where does breath feel tight? Soften there.

Reflection: How did noticing change your breath?

Breathe easy today. Tomorrow builds on this.

Day 3: Gentle Morning Flow

Subject: Day 3 – Awaken with Easy Flow

Hello! Day 3 flows gently to greet the day. 8-10 minutes on your mat.

Practice:

·       Stand: Cat-Cow standing (hands on knees, round/arch back) 6x.

·       Down Dog: Hands on wall/chair if needed, pedal heels 1 min.

·       Slow Forward Fold: Bend knees deeply, hold elbows 2 min. Release.

Reflection: What part of your body said "thank you"?

Flowing into Week 1 strong!

Day 4: Neck + Shoulder Relief

Subject: Day 4 – Melt Tension from Neck & Shoulders

Day 4 targets the upper body ease – perfect for desk or winter stiffness. Seated, 8 min.

Practice:

·       Seated: Ear to shoulder (no pulling), hold 30 sec/side. 3x.

·       Shoulder rolls: Forward/back 10x each.

·       Side bends: Hand down, other arm overhead, breathe 1 min/side.

Reflection: Where did you feel release?

Shoulders down, heart open. Onward!

Day 5: Rest & Restore

Subject: Day 5 – Savasana for Deep Rest

Pure rest. 10 minutes to restore.

Practice:

·       Lie flat (knees bent if low back is tight). Arms by sides, palms up.

·       Scan body: Soften from toes to crown. Breathe naturally 8-10 min.

Reflection: What arose in stillness?

Rest is practice too. Weekend awaits.

Warmly, Jan

For upcoming classes and wellness sessions with Jan, check out

www.jangoranson.com