Let's Feel Better Artwork
Season 1 - Episode 5

Move Some Energy

10 min - Practice


Let's feel better, quick! Alana offers a simple, fluid practice designed to stretch and offer relief for the whole body. You will feel stretched, refreshed, and satisfied.
What You'll Need: Mat

About This Video


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Hi friends, let's feel better. Join me in Child's Pose for a few moments. Bring the knees wide, settle in, let the forehead rest towards the floor. Allow for an inhale, nice generous exhale. Let's walk the hands over to the right, root through your left fingers and reach back through your left sit bone and take a nice full breath, wide into the ribs. Come on back to center and over to the left, round through your right fingertips, root through the right sit bone, nice full breath, wide into the ribs.

Now as you're ready, come back to center, inhale, rise up into tabletop. You might have the fingers forward for Cat-Cow, you might tuck your toes, you might spin the fingers towards the knees, find what feels good. As you're ready, round the back and stretch, inhale, arch and lengthen. Exhale, curl round, stretch. You might draw the hips towards the heels and inhale, lengthen, create space for you, more like this, warming, waking up the spine. You might lean from side to side, forward and back, find what feels good.

And then we'll play with sitting back on the heels, tucking the toes under, interlace your fingers, stretch the arms up towards the sky, lengthen. Feel how you can draw the front ribs in, lengthen through the lower back and the tailbone. Nice full breath in here, exhale, release the arms, interlace the fingers, inhale, lift the chest for a moment. Nice, release the arms. A little side plank variation, extend back through your left foot, ground through your right hand, reach the left arm up towards the sky and arm circles here. Reach the arm forward, back, opening up.

Take a moment to reach and lengthen and then bend the knee, bend the elbow and reach. Bend the knee, bend the elbow and reach. Let's do one more, bend, reach, extend, inhale, exhale, release the arms, come back into your tabletop, extend back through that right foot, spin onto the outer edge, transfer the weight into the left shoulder and hand, reach the right arm up and then arm circles down, forward and up, down, forward and up. Feel how you can open up and create space through the shoulder, the ribs. And then we'll reach the left arm, the right arm overhead, bend the right knee and then crouch and then reach, crouch and then reach.

One more, bend the elbow, the knee and reach, inhale, lengthen, exhale, release. Come back into your tabletop, tuck the toes under, downward dog, pedal the feet, releasing through the head and the neck. If it feels good, bring the feet nice and wide, maybe a wider than your mat, bend the knees, wiggle back through the sitting bones, let the heart soften into a hammock variation here. Reaching the sitting bones away from the hands, back of the neck lengthens. As you're ready, come back into your downward dog, lower the knees and let's find a lunge.

Bring the right foot forward, bring the hands on the inside of that foot, draw the hips back, extend through the front leg and then bend. Let's do two more, easing into the hips and hamstrings and bend, draw the hips back, extend and bend. A little side to side in lizard, you might bring the right hand onto the right leg, find a little twist here as you open to the right and then back. Draw the hips back and bring that right leg back and the left leg forward. Nice, hands on the inside, if that feels good, lean a little bit from side to side, exploring the sensation through the hips and then draw the hips back, bend the front knee and sink in.

Draw the hips back, extend through the front left leg and sink in. One more time, draw the hips back, bend, ground through the right hand, maybe bring the left hand onto the left hip and maybe there's a little twist and dip there as you breathe, softening the jaw. Take your time to get out of there, draw the hips back, draw the left leg back. More downward dog here, you might pedal the feet, releasing the back of the neck, lower the knees. Let's take a moment in sphinx pose, lowering onto the forearms, settling in, softening the chin down and rolling the right ear towards the right shoulder, rolling the chin to the chest, left ear towards the left shoulder, rolling the chin back down, spread the fingers wide, lift up towards the shape of seal and then twist and dip, so kind of twist towards the right as you bend the left elbow and back up, little cobra dips here to the left, over to the right, back up.

One more, over to the left and back up and then lower all the way down. Let's roll onto our back, find a little bit of bridge work. Bring the heels in line with the sitting bones, feet about hips width apart. You can arch the back and curl the tailbone under, inhale to arch, exhale, curl, press, lift up into your bridge, spreading the toes, fingers might reach towards the heels or you might roll and tuck the shoulders under the back, maybe there's an interlace there as you lengthen, breathing, nice. Another breath here and then as you're ready, reach the arms up towards the ceiling overhead and then round the spine back down, upper back, mid back, low back, beautiful.

Bring the feet nice and wide, windshield wiper the legs side to side. You can lengthen, open and create space as you cruise onto the inner outer edges of the feet. Nice. As you're ready, draw the knees into the chest, you might bring the hands around the back of the legs as you extend out for the right leg, circle out through the ankle, extend through the left leg, circle out through the left ankle and then kick a little side to side in this happy baby variation play, side to side, kind of massaging out for the lower back and the sacrum, bringing the soles of the feet together, take a moment, curling up, bring the forehead towards the knees and then slowly lower and lengthen, bring the soles of the feet together, knees wide, hands might rest on the belly, you might bring the arms overhead, fingertips around the elbows, in Baddha Konasana, a little shimmy through the hips might feel nice, a nice full sigh out of the mouth. Maybe releasing the arms a bit, letting that ease in the neck.

You are always welcome to stay and linger as long as you'd like. When you feel ready, just roll to the side, might pause and use your arms to press yourself up, it will take a few moments to sit together in any comfortable position, getting the alignment of your body just right for you, softening something and joining the hands together. Let's share the sound of Aum, breathing in. Thank you for being here, have a beautiful day.


Jenny S
2 people like this.
Alana! I’m not sure how I missed this little gem…it’s so nice to see you here again 🥰 you are radiant as always (well, maybe even more radiant 🐣) and I’m so happy for you!  I loved this short but sweet practice and I’m sure it will come in handy when I’m feeling depleted and only have a small bit of time to get my body and brain moving 🙏🏻❤️
Alana Mitnick
Jenny S, So wonderful to hear from you! I'm delighted to be able to offer this short "Let's Feel Better" practice to help move some energy and clean out the cob webs.  I always appreciate your presence and support here. Stay close. Love, Alana 
Sandra Židan
Thanks, Alana, for this beautiful short practice! It was exactly what I needed today! I am happy to be able to practice with you again! How are you doing? Namaste! ❤️
Alana Mitnick
Hi Sandra Židan! Great to hear from you! I'm so delighted that you enjoyed this short and sweet practice to get the juices flowing. Life is busy as full as new Mom. I hope you are well! Namaste, Alana 
1 person likes this.
so nice to have 10 min practices - no excuse not to 'feel better'! thanks Alana. :)
Alana Mitnick
Absolutely, Matthew! 10 minutes is so doable and makes such a difference. So glad you are here, Matthew! Warmly, Alana 
Lina S
1 person likes this.
I'm glad to have this "snippet of yoga class". Perfect for those days full of surprises or when you're short  on time. Thank you!
Alana Mitnick
Hi Lina S! I'm delighted that you discovered this short practice. It's amazing how a little bit of Yoga goes a long way. So glad you are here! Love, Alana 
Kate M
1 person likes this.
Loved it, Alana! So encouraging for folks... a practice need not be a huge time investment!
Alana Mitnick
Exactly Kate M! It’s so heart warming to hear from you and to know that we are practicing together. I truly admire your dedication. Love, Alana 
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