A Feel Good Workout for Body & Mind

A Feel-Good Workout for Body & Mind with Heather Sizlo Topic: Guided Movement, Stretching, and Mindful Breathing YouTube Video: https://www.youtube.com/watch?v=ic98TCJv70c Introduction In this guided workout, Heather Sizlo leads participants through gentle movement, stretching, and breathwork designed to help improve mobility, reduce stress, and create a stronger mind-body connection. The session begins with grounding stretches and mindful breathing before progressing into movement. ________________ Begin in Child's Pose We'll begin on our mats in Child's Pose. Bring your big toes together and widen your knees. Lower your head toward the mat and extend your arms long in front of you. If you'd prefer to keep your camera off during the session, that's completely fine. I always enjoy seeing everyone's faces, but do whatever makes you feel most comfortable. ________________ Settle Into Your Breath Take a moment to settle into your breathing. Notice how your body feels today and become aware of your space. Inhale slowly through your nose. Exhale and allow yourself to sink a little deeper into the stretch. Reach your arms long in front of you. Take another deep inhale through your nose. Exhale slowly through your mouth. ________________ Flow from Tabletop to Seal Stretch On your next inhale, come up through Tabletop and gently lower your hips as you move into Seal Stretch. Press firmly through your palms and feel the stretch across the front of your body. Lift your chest and direct your gaze toward the ceiling. As you exhale, slowly return to Child's Pose. Again, inhale into Seal Stretch, pressing through your hands and opening the front of your body. Tabletop Core and Glute Activation Exhale as you return to Child's Pose. On your next inhale, come into a neutral Tabletop position. Stack your shoulders directly over your wrists and your hips over your knees. Keep your gaze between your hands and gently draw your belly button toward your spine to engage your core. ________________ Rainbow Leg Lifts Extend your right leg long behind you, keeping your heel flexed. We'll begin with rainbow leg lifts. Tap your foot to the left, then to the right. Left and right. Continue moving with your breath as you engage your core and activate your right glute. Try to keep your lower back stable, allowing the movement to come from your hip. Inhale and really feel the tension in your right glute. Continue for four... Three... Two... ________________ Hamstring Curls Keep your right leg extended. Now draw your heel toward your glute, then extend your leg back out long. Heel toward the glute... Extend. Move slowly and with control, keeping your gaze down. Feel the work shift into your hamstring while maintaining glute engagement. Continue for four... Three... ________________ Bird Dogs Extend your left arm straight in front of you. We'll move into Bird Dogs. Draw your right knee toward your left elbow, creating a controlled crunch through your midline. Then extend your arm and leg long again. Focus on moving slowly and with control, feeling your right oblique and core working throughout the movement. Continue grounding through your right palm and keep your neck relaxed. Breathe steadily. Four... Three... Two... Extend your arm and leg long. ________________ Finishing with Pulses Hold your arm and leg extended and begin small, controlled pulses. Glute Pulses Keep your arm and leg extended and begin small, controlled pulses. Up, up, up. Draw your shoulder down and away from your ear while keeping your heel flexed. Focus on activating your right glute and maintaining steady core engagement. Continue for four... Three... Two... One. Return to a neutral Tabletop position. ________________ Cat-Cow Stretch Inhale as you move into Cow Pose. Drop your belly, lift your chest, and direct your gaze toward the ceiling. Feel the stretch along the front of your body. Exhale into Cat Pose. Round your spine toward the ceiling and press firmly through your palms, creating space between your shoulder blades. If needed, gently roll out your wrists before continuing. Again, inhale into Cow Pose, opening through your chest and stretching the front of your body. Exhale into Cat Pose, rounding through your spine. Return to a neutral Tabletop position. Stack your shoulders over your wrists and your hips over your knees. ________________ Left-Side Rainbow Leg Lifts Extend your left leg long behind you with your heel flexed. We'll begin with rainbow leg lifts. Tap your foot to the right... Then to the left. Continue alternating sides while keeping your core engaged. Focus on creating tension in your left upper glute, and gently draw your belly button toward your spine to stabilize your torso. Continue for four... Three... Two... ________________ Left Hamstring Curls Extend your left leg long. Now draw your heel toward your glute, then extend your leg back out. Heel to glute... Extend. Move slowly and with control, maintaining glute engagement throughout the exercise. As you perform the hamstring curls, try to keep your knee lifted in line with your hip. Distribute your weight evenly between both palms and keep your gaze directed between your thumbs. Draw your belly button toward your spine and continue breathing steadily. Continue for four... Three... Your right arm reaches forward in two... One. ________________ Bird Dogs Extend your right arm forward and your left leg back. We'll move into Bird Dogs. Draw your left knee toward your right elbow, creating a controlled crunch through your midline. Then extend your arm and leg long again. Crunch... Extend. Crunch... Extend. Move slowly and with control, keeping your core engaged throughout the exercise. Continue for four... Three... ________________ Bird Dog Pulses Extend your right arm and left leg long. Hold the position and begin small, controlled pulses. Pulse for four... Three... Two... One. Return to a neutral Tabletop position. Take a moment to gently roll out your wrists if needed. ________________ Downward-Facing Dog Inhale and tuck your toes. Press your hips up and back into Downward-Facing Dog. Press firmly through your palms. If it feels good, walk out your dog by bending one knee and then the other, stretching your calves and hamstrings. Take one more deep inhale. Exhale completely. ________________ Forward Fold Inhale and shift your gaze forward. Exhale as you step or walk forward into a Standing Forward Fold. Standing Forward Fold Walk your feet to the top of your mat until they meet your hands. Inhale into a Halfway Lift, placing your hands on your shins and lengthening your spine. Exhale into a Standing Forward Fold. If it feels good, widen your stance and come into a Ragdoll Stretch by holding opposite elbows and gently swaying from side to side. Take a moment to deepen the stretch. Inhale back to a Halfway Lift. Exhale into a Forward Fold. ________________ Chair Pose Inhale and rise into Chair Pose. Bend your knees, sink your hips back, and lift your arms overhead. Keep your weight grounded through your heels and press evenly through all four corners of your feet. Lift your chest and lower your hips just a little deeper. Hold the position and begin small pulses. Pulse for four... Three... Two... One. ________________ Chair Fly Stay low in Chair Pose. Sweep your arms behind you and squeeze your shoulder blades together. Keep your chest lifted and your chin slightly raised. Pulse your arms for four... Three... Feel your triceps working for two... One. Inhale into Mountain Pose, reaching your arms overhead. Exhale into a Forward Fold. Inhale into a Halfway Lift. ________________ High Plank to Upward-Facing Dog Flow Exhale and step back into a High Plank. Stack your shoulders over your wrists and rise onto the balls of your feet. Inhale and shift your body slightly forward so your shoulders move just past your wrists. Exhale as you lower into Low Plank (Chaturanga), bending your elbows to approximately 90 degrees. Inhale into Upward-Facing Dog, lifting your chest and opening through the front of your body. Exhale into Downward-Facing Dog, pressing your hips up and back. Create one long line from the crown of your head to your tailbone and enjoy the stretch along the back of your body. ________________ Three-Legged Dog and Hip Opener Inhale and lift your right leg high into Three-Legged Dog. Exhale into Scorpion Stretch, bending your knee and drawing your heel toward your glute. Make slow circles with your knee to gently open your hip joint. Allow the movement to feel fluid and comfortable. Inhale and re-extend your leg into Three-Legged Dog. Exhale as you draw your right knee toward your right elbow. Inhale and extend your leg again. Exhale as your right knee crosses toward your left elbow. Inhale back into Three-Legged Dog. Exhale as you draw your knee toward your nose, engaging your core. Hold the crunch for four... Three... Two... One. Extend your right leg high one more time. ________________ Low Lunge Exhale and step your right foot forward between your hands, arriving in a Low Lunge. Low Lunge to Warrior II Flow Modified Crescent Lunge From Low Lunge, gently lower your back knee to the mat. Inhale into a Modified Crescent Lunge. Keep your front knee stacked over your ankle, lower your hips, and reach your arms overhead. Feel the stretch through your left quadriceps and hip flexor while keeping your hips squared toward the front of your mat. ________________ Half Split Stretch Exhale into Half Split. Shift your hips back and place your hands on the mat. Lengthen through your front leg, feeling the stretch in your hamstring. Point and flex your front foot to deepen the stretch. Inhale back into Modified Crescent Lunge, reaching your arms overhead. Feel the opening through your left hip flexor. Exhale into Half Split once again. One final time, inhale into Modified Crescent Lunge. Then exhale, place your palms on the mat and lift your back knee. ________________ Crescent Lunge Inhale into High Crescent Lunge, rising onto the ball of your back foot and reaching your arms overhead. Keep your front knee stacked over your ankle. ________________ Lunge Strength Series Exhale into a controlled lunge. Lower for a count of two. Lift for a count of two. Move slowly and with control. You should begin to feel your quadriceps working. If you'd like to emphasize your glutes, hinge your torso forward about 45 degrees while maintaining a long spine. As you lower, inhale. As you rise, exhale. Feel the strength through your right glute, quadriceps, and hamstring. Ground firmly through your right heel. Continue for four... Three... ________________ Lunge Pulses Stay low and pulse. Pulse... Pulse... Pulse... Continue for four... Three... Two... One. ________________ Star Pose to Horse Squat Open into Star Pose. Take a moment to shake out your hips if that feels good. Bring your hands to your heart center as you move into a Horse Squat. With your heels turned in slightly and your toes pointing outward, lower into your squat. Tap toward the mat, then reach your arms overhead as you rise. Keep your shoulders stacked over your hips throughout the movement. Feel the work in your inner thighs and glutes while keeping your core engaged. Exhale as you stand. Inhale as you lower. Continue for four... Three... Two... One. Hold the squat and pulse. Pulse for four... Three... Two... One. Return to Star Pose. ________________ Warrior II Exhale into Warrior II. Turn your back foot so it is parallel to the back edge of your mat. Extend your arms long in opposite directions and settle into the pose. Feel the strength building in your right quadriceps as you hold. ________________ Reverse Warrior Inhale into Reverse Warrior. Keep your lower body exactly where it is as you reach your front arm overhead, creating length through the side of your body. Reverse Warrior to Triceps Strength From Reverse Warrior, keep your lower body steady. Reach your right arm overhead and slightly behind you, turning your palm toward the space behind you. Feel the stretch along the right side of your body. Exhale as you cartwheel your hands down to the mat, returning to a High Plank. ________________ Triceps Push-Ups From High Plank, begin slow, controlled triceps push-ups. Lower with control. Press back up. If needed, lower your knees to the mat for support. Challenge yourself to perform as many repetitions as you comfortably can from your toes before modifying. Keep your belly button drawn toward your spine. Hug your elbows close to your sides to target your triceps. Continue for four... Three... Two... One. Return to High Plank. ________________ Chaturanga Flow Flow through one Chaturanga sequence. From High Plank, lower into Low Plank (Chaturanga). Inhale into Upward-Facing Dog, lifting your chest. Exhale into Downward-Facing Dog, pressing your hips up and back. Take a few breaths here. Walk out your dog by bending one knee and then the other to stretch your calves and hamstrings. ________________ Left-Side Flow Three-Legged Dog and Core Activation Inhale and lift your left leg into Three-Legged Dog. Exhale into Scorpion Stretch, bending your knee and drawing your heel toward your glute. Make slow circles with your knee to gently open your hip. Inhale and re-extend your left leg. Exhale as your left knee comes toward your left elbow. Inhale and extend. Exhale as your left knee crosses toward your right elbow. Inhale back into Three-Legged Dog. Exhale as your knee draws toward your nose. Hold the crunch for four... Three... Two... One. Extend your left leg one more time. ________________ Low Lunge to Modified Crescent Exhale and step your left foot between your hands, arriving in a Low Lunge. Lower your back knee to the mat. Inhale into Modified Crescent Lunge, reaching your arms overhead and lowering your hips. Feel the stretch through your right hip flexor. Exhale into Half Split, placing your palms on the mat and shifting your hips back toward your heel. Feel the stretch through your left hamstring, and possibly your outer glute and quadriceps. Again, inhale into Modified Crescent Lunge. Exhale into Half Split. If it feels good, point and flex your front foot. Notice how this side feels compared to the other. One more time, inhale into Modified Crescent Lunge. Exhale, place your palms on the mat, and lift your back knee. ________________ High Crescent Lunge Inhale into High Crescent Lunge, reaching your arms overhead and lifting onto the ball of your back foot. Exhale and bring your hands to your heart center. ________________ Double Lunge Strength Series Begin controlled double lunges. Lower... Lift. Keep your front knee stacked over your front ankle throughout the movement. If you used the forward hinge on the first side, take that option again to increase activation through the glutes and the back of the body. Move with control and steady breathing, feeling the strength develop throughout your lower body. Lunge Pulses Continue your double lunges. Four... Three... Two... One. Stay low and pulse. Really feel the tension through your left quadriceps and glute. Pulse for four... Three... Two... One. Rise into Star Pose. ________________ Alternating Lateral Lunges From Star Pose, move into alternating lateral lunges. Lower to the right. Then to the left. Continue moving from side to side. Keep your chest lifted throughout the movement. Place your hands wherever they're most comfortable—on your hips, at your heart center, or in another supportive position. Feel the work through your outer glutes as you lower into each lunge, while the extended leg creates a stretch through your inner thigh. Continue for four... Three... Return to Star Pose in two... One. ________________ Warrior II to Reverse Warrior From Star Pose, exhale into Warrior II. Your left leg points forward while your right foot turns parallel to the back edge of your mat. Extend your arms long in opposite directions. Sink one inch deeper into your lunge and feel the strength building in your left quadriceps. Inhale into Reverse Warrior. Keep your lower body exactly as it is while your left arm reaches up and back, creating length through the left side of your body. Exhale as you cartwheel your hands back down to the mat. Return to a High Plank. ________________ High Plank Shoulder Taps From High Plank, begin shoulder taps. Bring one hand to the opposite shoulder. Alternate sides with control. The goal is to keep your hips as stable and square to the mat as possible. If you notice your hips rocking from side to side, widen your stance or lower your knees for additional stability. Continue for four... Three... Two... One. ________________ Chaturanga Flow From High Plank, flow through Chaturanga. Lower into Low Plank. Inhale into Upward-Facing Dog. Exhale into Downward-Facing Dog. Take a moment to return to your breath. If you'd like, come to your knees and grab a drink of water before we continue. We'll spend the remainder of class on our mats. ________________ High Plank Rotations When you're ready, return to High Plank. Stack your shoulders over your wrists and keep your body in one long line from your shoulders through your glutes to your heels. Rise onto the balls of your feet and engage your quadriceps. From here, rotate your body to one side, reaching your top arm toward the ceiling. Return your hand to the mat. Repeat on the opposite side. Move slowly and with control, using your breath to create stability and balance. Press firmly through the supporting hand and follow your lifted hand with your gaze as you rotate. Side Plank Oblique Crunches From Side Plank, lower onto your right forearm. If needed, place your right knee on the mat for additional support. Stack your shoulder directly over your elbow. We'll begin with side plank crunches. Draw your left knee toward your left elbow, then extend back out. As you move, lift your hips one inch higher. Feel the work through your right obliques, outer glute, and outer thigh. Continue for four... Three... Two... One. ________________ Controlled Sit-Ups Roll onto your back so you're facing the back of your mat. We'll begin with controlled sit-ups. Lower for a count of two. Rise for a count of two. Keep your hands resting across your chest to increase the challenge and encourage your core to do the work. Move slowly and with control, noticing the strength—and maybe even the shakes—in your core. Press your heels firmly into the mat. The closer your heels are to your glutes, the more challenging this exercise becomes. Continue for four... Three... Two... One. ________________ Toe-Reach Crunches Lie on your back and extend your legs straight toward the ceiling. Flex your feet. Reach your hands toward your toes as you perform each crunch. Straighten your legs as much as possible to increase the challenge through your core. Continue for four... Three... ________________ Leg Lifts Lower your legs to approximately a 45-degree angle. Lift them back to 90 degrees. Keep your belly button drawn toward your spine and press your lower back firmly into the mat throughout the movement. Continue for four... Three... Two... ________________ Bicycle Crunches Place your hands behind your head with your elbows wide. Alternate bringing your opposite elbow toward the opposite knee. Move slowly and with control, rotating through your torso to activate your obliques. Continue for four... Three... Two... One. ________________ Flutter Kicks Extend your legs back to about a 45-degree angle. Begin flutter kicks. If needed, lower your head and shoulders to the mat. Keep your lower back pressed firmly into the floor and focus on engaging your lower abdominal muscles. Stay with it. Four... Three... Two... One. ________________ Side Plank Oblique Crunches — Left Side Roll onto your opposite side. I'll face you, but you'll be facing the other direction. Lower onto your left forearm. You may keep your lower knee on the mat if you'd like extra support. Bring your right knee toward your right elbow, then extend. Lift your hips just a little higher with each repetition. Continue for four... Three... Two... One. ________________ Forearm Plank Hip Dips Meet in a Forearm Plank. Stack your shoulders over your elbows and keep your body in one long line. Rotate your hips to the right. Return to center. Rotate to the left. Continue alternating sides with control. This is our second-to-last exercise. Stay strong. Four... Three... Hold your plank. Forearm Plank Hold Hold your Forearm Plank. Keep your glutes in line with your shoulders and draw your belly button toward your spine. Rise onto the balls of your feet. Feel your quadriceps engage and appreciate the strength you've built throughout today's practice. Stay with your breath. Hold for four... Three... Two... One. Lower your knees to the mat. ________________ Cobra Stretch Extend your legs long behind you and lie on your stomach. Inhale into Cobra Pose, lifting your chest and stretching the front of your body. Exhale as you lower back down. Again, inhale into a gentle Baby Cobra, lifting only as high as feels comfortable. Feel the opening through your chest and the front of your body. Exhale and slowly lower. Press back through Tabletop, then lower your hips toward your heels in Child's Pose. Slow your breathing and allow your body to recover. ________________ Seal Stretch and Child's Pose Press forward into Seal Stretch, ending class the same way we began. Lift your chest, open through your shoulders, and enjoy the stretch along the front of your body. Exhale back into Child's Pose. ________________ Seated Forward Fold Inhale and return to a neutral Tabletop. Lower onto your glutes and extend your legs long in front of you. Reach your arms overhead into a seated Mountain Pose. Exhale into a Seated Forward Fold. Reach for your toes, ankles, or calves—whatever feels accessible today. Allow yourself to relax a little deeper into the stretch. Inhale and rise back to Seated Mountain, reaching your arms overhead. Exhale as you slowly roll down to the mat, one vertebra at a time. Bend your knees and place your feet on the floor. ________________ Figure Four Stretch — Right Side Lift your right leg and cross your right ankle over your left thigh. If you'd like a deeper stretch, clasp your hands behind your left thigh and gently draw your legs toward your chest. You may gently rock from side to side. Feel the stretch through your right outer glute and hip. ________________ Supine Spinal Twist — Right Side Release your left foot back to the mat while maintaining the figure-four position. Lower both legs toward the left side of your body. Extend your arms into a T or Cactus position. If it feels comfortable, turn your gaze over your right shoulder to deepen the twist. Take a slow inhale. Return your knees to center. ________________ Happy Baby Preparation Draw both knees into your chest for a gentle hug. Take a deep breath. Lower your feet back to the mat. ________________ Figure Four Stretch — Left Side Cross your left ankle over your right thigh. For a deeper stretch, clasp your hands behind your right thigh and gently draw your legs toward your body. If it feels good, sway gently from side to side. Notice the release through your left outer glute and hip. Lower your right foot back to the mat while maintaining the stretch. Then allow both legs to fall toward the right side of your body, preparing for a spinal twist on the opposite side. Supine Spinal Twist — Left Side Allow both legs to rest toward the right side of your body. Extend your arms into a T or Cactus position. If it feels comfortable, turn your gaze over your left shoulder to deepen the stretch. Take a slow inhale. Return your knees to center. ________________ Knees-to-Chest Pose Gently hug your knees into your chest. Take a full breath in. ________________ Happy Baby Pose Exhale into Happy Baby Pose. Open your knees wide and hold the outsides of your feet, your big toes, or your ankles—whatever feels most comfortable. If it feels good, gently rock from side to side. Notice the release through your lower back and hips. Take a deep inhale. Return your knees to center, hugging them gently into your chest one final time. Pause here and enjoy the effects of your practice before transitioning into the rest of your day.