Boost Your Energy With Breathwork & Movement

Boost Your Energy with Breathwork + Movement with Kennedy Uehling Guided Breathwork, Mobility, and Energizing Movement Introduction In this guided session, Kennedy Uehling combines breathwork, gentle mobility, and functional movement to help increase energy, improve flexibility, and prepare the body for exercise. The class begins with intentional breathing before transitioning into yoga-inspired mobility exercises and dynamic movement. ________________ Centering Breathwork Let's begin with a few grounding breaths. Bring your hands to your heart center. We'll take three deep breaths together. Inhale slowly through your nose. Hold your breath at the top. Three... Two... One... Exhale with a full, audible release. Again, inhale through your nose. Hold briefly. Exhale and let everything go. One final breath. Inhale deeply through your nose. At the top, take just a little more air in. Then exhale completely. ________________ Tabletop Wrist Mobility Come down onto your mat in a Tabletop position. Take a moment to gently rotate your wrists, preparing them for today's practice. ________________ Thread the Needle Stretch — Right Side Inhale as you lift your right arm toward the ceiling. Exhale into Thread the Needle, reaching your right arm underneath your body and lowering your right shoulder to the mat. For a deeper stretch, place your left hand behind your back, reaching toward your pocket as you gently open through your left shoulder. Breathe into the stretch. Inhale as you lift your right arm back toward the ceiling. Return your hand to the mat. ________________ Thread the Needle Stretch — Left Side Inhale and reach your left arm overhead. Exhale into Thread the Needle, sliding your left arm beneath your body until your left shoulder rests on the mat. For a deeper stretch, place your right hand behind your back to encourage a gentle opening through your right shoulder. Inhale and slowly lift your left arm back toward the ceiling. Return your hand to the mat. ________________ Downward-Facing Dog Inhale and tuck your toes. Exhale as you press your hips up and back into Downward-Facing Dog. Walk out your feet by bending one knee and then the other, allowing your calves and hamstrings to lengthen. Press firmly through your shoulders and hands. ________________ Three-Legged Dog and Core Activation Inhale and lift your right leg high into Three-Legged Dog. Bend your right knee and open your hip. Make a few gentle circles with your hip to increase mobility. Inhale and extend your right leg back toward the ceiling. Exhale as you draw your right knee toward your right elbow. Then extend your leg back into Three-Legged Dog. Continue moving slowly between the knee-to-elbow crunch and Three-Legged Dog, using your breath to guide each repetition. Dynamic Flow and Standing Strength Three-Legged Dog to Low Lunge Continue moving between Three-Legged Dog and your knee-to-elbow crunch. Draw your right knee toward your right elbow. Extend your leg back up. Move slowly and with control, using your breath to guide each repetition. After your final repetition, return to Three-Legged Dog. Exhale and step your right foot forward between your hands into a Low Lunge. ________________ Low Lunge Triangle Stretch Remain in your Low Lunge. Extend your right arm toward the ceiling, opening into a low triangle variation. Feel the stretch through the right side of your body. ________________ Chair Pose with Chair Fly Inhale and step your left foot forward to meet your right at the top of your mat. Rise into Chair Pose, reaching your arms overhead. Exhale into a Chair Fly, sweeping your arms behind you. Squeeze your shoulder blades together and pulse your arms. Ten... Nine... Continue squeezing your pinkies toward one another while opening through your chest. Four... Three... Two... One. Inhale into Mountain Pose, reaching your arms overhead. ________________ Standing Side Bends Exhale into a gentle Baby Backbend, bringing your arms into goalpost position and opening your chest. Inhale and return to Mountain Pose. Exhale into a standing Half Moon Stretch to the right. Hold your right wrist and gently lengthen through the right side of your body. Inhale back to Mountain Pose. Exhale into a standing Half Moon Stretch to the left. Hold your left wrist and create length through the left side of your body. Inhale back to Mountain Pose. Exhale into one more gentle Baby Backbend, opening through your chest. Inhale and return to Mountain Pose. ________________ Forward Fold Flow Exhale into a Standing Forward Fold, placing your hands on the mat. Pedal out your legs for a few breaths. Inhale into a Halfway Lift, placing your hands on your shins and lengthening your spine. Exhale as you step back through High Plank, lowering into Low Plank (Chaturanga). Inhale into Upward-Facing Dog. Exhale into Downward-Facing Dog. Take a moment to pedal out your feet once again. ________________ Left-Side Flow Three-Legged Dog and Knee-to-Elbow Crunch Lift your left leg high into Three-Legged Dog. Bend your knee and open your hip into Scorpion Stretch. Inhale and extend your left leg back toward the ceiling. Exhale as your left knee comes toward your left elbow. Inhale and extend back into Three-Legged Dog. Continue flowing between the crunch and the extension. Five... Four... Three... Two... One. Step your left foot forward between your hands into a Low Lunge. ________________ Modified Pyramid Stretch Keep your hands on the mat. Inhale as you straighten your front leg, moving into a Modified Pyramid Stretch. Feel the stretch through your left hamstring. Exhale and return to your Low Lunge. ________________ High Plank with Shoulder Taps Step back into High Plank. Hold your plank. Five... Four... In three, begin alternating shoulder taps. Right hand to left shoulder. Left hand to right shoulder. Keep your hips as steady as possible and continue breathing throughout the movement. Core Stability and Glute Mobility High Plank Shoulder Taps From High Plank, continue alternating shoulder taps. Tap your right hand to your left shoulder. Then your left hand to your right shoulder. Focus on keeping your core engaged and your hips as stable as possible. If you need additional support, widen your stance by placing your feet farther apart. Stay strong. Five... Four... Three... ________________ Forearm Plank Hold Lower onto your forearms. Hold your Forearm Plank. Maintain a long, strong line from your shoulders through your heels. Hold for 15 seconds. Eight... Seven... Six... Stay strong. Five... Four... Three... Two... One. Lower gently to the mat. ________________ Child's Pose to Seal Stretch Exhale into Child's Pose, sinking your hips back toward your heels with your arms extended in front of you. Flow between Child's Pose and Seal Stretch several times. Inhale as you glide forward, opening your chest and gently arching your back. Exhale as you press back into Child's Pose. Move slowly with your breath. After a few rounds, return to Child's Pose. Relax your shoulders and allow your hips to sink comfortably toward the mat. Take a deep breath in. ________________ Side-Lying Glute and Hip Series Side-Lying Leg Swings Come onto your right side with your right shoulder resting on the mat. Place your left hand on the floor in front of you for support. Our focus now shifts to strengthening the glutes while improving hip mobility. If you have ankle weights, you're welcome to use them, but they're completely optional. Lift your right leg with your foot flexed. Move your leg forward. Then back. Continue with slow, controlled swings while keeping your body long from the crown of your head through your toes. Five... Four... Three... ________________ Side-Lying Leg Lifts Now simply lift your leg. Lower. Lift. Lower. Focus on maintaining length through your body and moving with control. Continue for five... Four... ________________ Diagonal Front Leg Raises Angle your toes slightly toward the floor. From here, lift your leg slightly forward. Return to center. Keep your foot angled downward throughout the movement. Continue moving forward. Then back to center. Maintain slow, controlled repetitions. Three... Two... One. ________________ Rear Leg Raises Keeping your toes angled slightly downward, move your leg behind you. Return to center. Focus on activating the muscles along the outside of your hip and glute. Continue moving back. Then back to center. This variation is excellent for improving hip strength and mobility. If your hips begin to fatigue, that's perfectly normal. Continue for a few more repetitions. ________________ Finish with Leg Lifts Return your foot to a neutral position. Finish with simple leg lifts. Lift. Lower. By now, you should feel your glutes working. Stay with it—you're almost through this series. Side-Lying Glute Strength and Hip Stability Glute Leg Lifts Continue lifting and lowering your leg with your foot flexed. Move slowly and with control, focusing on activating your glutes rather than using momentum. Lift. Lower. Stay strong. ________________ Isometric Hold Lift your leg and hold it at the top. Maintain a flexed foot and continue breathing. Hold for five... Four... Three... Two... One. ________________ Cross-Over Glute Lifts Cross your top leg slightly over your bottom leg. From this position, lift the back leg toward the ceiling. Squeeze your glute at the top of each repetition. Move with control. These are challenging, but they're excellent for targeting the muscles along the back and side of the hip. ________________ Pulse Series At the top of the movement, hold and pulse. Pulse for five... Four... Three... Two... One. Return to a full range of motion. Lift. Lower. Take each repetition as slowly as you need. Focus on lifting your leg as high as you comfortably can while maintaining good form. After a few repetitions, hold again for one more pulse series. Pulse... Five... Four... Three... Two... One. Return to full-range leg lifts. Continue for eight... Seven... Six... Five... Four... Three... Two... One. Lower your leg. ________________ Hovering Tabletop Hip Dips Return to a Hovering Tabletop position. Stack your shoulders over your wrists and lift your knees just off the mat. We'll begin hip dips. Lower your hips to the right. Return to center. Lower your hips to the left. Return to center. Keep your core engaged and move with control. ________________ Right-Side Pulse Hold Lower your hips to the right and hold. Pulse for eight... Seven... Six... Five... Four... Three... Two... One. Return to center. Allow your knees to hover just above the floor without touching. Continue moving through center. Eight... Seven... Six... Five... Four... ________________ Left-Side Pulse Hold Lower your hips to the left. Hold and pulse. Eight... Seven... Six... Five... Four... Three... Two... One. Return to center. Lower your knees to the mat and take a well-earned break. Side-Lying Glute Strength — Left Side Side-Lying Leg Swings Roll onto your opposite side. Rest comfortably on your side, supporting yourself with your lower arm while using your top hand on the floor for balance. We'll repeat the same sequence on this side. Lift your top leg. Move it forward. Then back. Return to center. Continue moving slowly and with control. If it feels more comfortable, use your top hand to gently support your balance and help stabilize your hips. ________________ Side-Lying Leg Lifts Lift your leg. Lower. Lift. Lower. For a greater challenge, straighten your leg completely and keep your foot flexed. If you notice any discomfort in your hip, add a slight bend to your knee for extra support. Continue for a few more repetitions. ________________ Pulse Hold Lift your leg and hold. Begin small, controlled pulses. Pulse for five... Four... Three... Two... One. Return to full-range leg lifts. Lift. Lower. Move slowly and maintain control. One more pulse set. Pulse... Five... Four... Three... Two... One. ________________ Diagonal Front and Rear Leg Raises Turn your toes slightly toward the floor. Move your leg forward. Return to center. Move your leg behind you. Return to center. Continue alternating front and back while maintaining the slight inward rotation of your foot. Feel the work through the outside of your hip and glute. Stay with the movement for a few more repetitions. ________________ Cross-Over Glute Lifts Cross your top leg over your bottom leg, bending the knee and placing your foot on the floor for support. You may also come up onto your forearm if that feels more comfortable. Lift your bottom leg. Lower. Lift. Lower. Focus on squeezing through your glute at the top of each repetition. ________________ Pulse Hold Hold your leg at the top. Pulse. Five... Four... Three... Two... One. Return to full-range repetitions. Lift. Lower. Continue moving with control until the set is complete. Lower your leg to the mat. ________________ Upper-Body Strength Circuit If you have a pair of light dumbbells, feel free to grab them now. If you don't have weights, you can use household items or simply perform the movements without added resistance. We'll move into a short upper-body strength series before finishing class with core work. Upper-Body Strength Series Lateral Arm Openers Hold a light weight in each hand. Bring your elbows close to your sides. Open your forearms outward. Return to center. Continue moving with control while keeping your elbows tucked against your body. Focus on engaging your shoulders and upper back throughout the movement. ________________ Lateral Raises Transition into Lateral Raises. Lift your arms out to your sides. Lower with control. Continue lifting and lowering. Move through a comfortable range of motion while maintaining good posture. ________________ Bicep Curls Rotate your palms to face upward. Begin Bicep Curls. Curl the weights toward your shoulders. Lower with control. Continue at a steady pace. Our goal is to work through multiple muscle groups in the arms during this series. ________________ Bicep Curl to Overhead Press Add an overhead press to each repetition. Perform a Bicep Curl. Then press the weights overhead. Lower the weights back to your shoulders. Extend your arms down to complete the movement. Continue moving with control. ________________ Isometric Hold and Arm Pulses Bring your elbows to a 90-degree angle. Hold this position. Begin small pulses. Pulse up and down. Maintain strong posture and keep your core engaged. Continue for eight... Seven... Six... Five... Four... Three... Two... One. ________________ Overhead Press From the 90-degree position, press the weights overhead. Lower back to shoulder height. Press. Lower. Continue moving through a full range of motion. Take your time and focus on maintaining proper form. Notice the smaller stabilizing muscles in your shoulders and arms working throughout the exercise. These controlled movements help build both strength and stability in the upper body. Upper-Body Strength Continued Chest Fly Pulses Bring your arms together in front of your body. Open. Close. Continue moving with control, maintaining tension through your chest and shoulders. Keep breathing throughout the movement. You may notice these controlled exercises challenge your muscles more than expected. Stay with it for a few more repetitions. ________________ Kneeling Back Strength Series Back Fly Lower your weights and come up onto your knees. Begin Back Flys. Extend your arms out to your sides. Bring them back in with control. As you lift, squeeze your shoulder blades together. Imagine drawing them toward one another with every repetition. Focus on activating the muscles across your upper back. ________________ Back Fly Pulse Hold Hold your arms in the lifted position. Keep your shoulder blades squeezed together. Begin small pulses. Pulse for eight... Seven... Six... Five... Four... Three... Two... One. Return to full-range repetitions. Lower. Lift. Continue moving with control. ________________ Final Pulse Set Lift your arms once more. Hold at the top. Squeeze your shoulder blades together. Pulse. Eight... Seven... Six... Five... Four... Three... Two... One. Lower your arms with control. ________________ Glute Bridge Series Glute Bridges Lie on your back with your knees bent and your feet flat on the floor. If you'd like an additional challenge, place a weight across your hips. Begin Glute Bridges. Lift your hips toward the ceiling. Lower with control. At the top of each repetition, squeeze your glutes before lowering. Continue lifting and lowering. ________________ Triple-Pulse Bridges Now add three small pulses at the top of each bridge. Lift. Pulse. Pulse. Pulse. Lower. Repeat. Focus on squeezing your glutes with every pulse while maintaining a strong, stable core. Continue for several repetitions. ________________ Single-Leg Bridge Setup Lower your hips to the mat. Keep your left foot planted. Extend your right leg straight. Prepare for Single-Leg Glute Bridges. Press through your left heel as you lift your hips, keeping your extended leg long throughout the movement.