Thursday's Mindful Cooldown for Coding… brought to you by Fitness+
Welcome to Thursday's Mindful Cooldown for Coding with Fitness+ trainer Dustin Brown. He will take you through 10 minutes of standing and seated stretches for your upper body and lower back followed by a meditation on gratitude.
Aloha, I'm Dustin from Fitness+ with a Mindful Cooldown for coding. It's already day four of Dub-Dub, and there's still a lot of exciting sessions, labs, and activities to come. Plus, a huge congratulations to the Apple Design Award winners. In this cooldown, we'll shift gears from all the conference energy to take a few moments to reset and refresh. In the next ten minutes, you'll stretch your upper body and lower back in standing and seated positions. These stretches are especially good for helping release any tightness you might feel after sitting a lot. The last few minutes will be dedicated to a short seated meditation on gratitude. We'll reflect on the good things in our lives. Let's get started in a standing position. Find yourself standing, nice and loose through your shoulders. Feet, nice and wide apart. Start to stretch your fingers and hands down towards the floor. I want you to send length through your spine. Press through the feet and get really tall. Now, look up as you open and close your hands. Extend your neck. Then drop your chin to your chest, keep opening, close your hands. Pulsing through your fingers. Just twice more. Chin up, hands keep stretching down. Then chin down, keep pulsing through your fingertips. Last one, look up… and look down. Shake it out, little bounce. Now, stretch your fingers down, but lift your shoulders up towards your ears. Shrug them up and hold, and then let them drop.
Twice more. Big shrug, squeeze and drop. Last one. Shrug, squeeze, hold. Three, two, one. Drop. A little shake, a little bounce. Nice. Take your hands together, lace them and press them to the floor. Start to reach up. As you stretch and lengthen up, look up.
Make a big fist in front of your chest. Reach your arms forward, bring your chin to your chest. Do this twice more.
Reach and extend through your neck, then stretch your hands forward. Chin comes to your chest. Round through your upper back. One more time. Big stretch up.
Big stretch forward, stay here for a moment. Really bring your chin towards your chest and stretch forward. Okay, let it go. Shake out through your arms, shake out through your legs. Let it all loosen up. Bring your feet a little bit wider apart. We're gonna hinge at our hips and let the upper body hang forward. Go slow, hands move down your legs. Hinge at your hips as much as you can, even placing your chest towards your thighs. Now, hands trace down the legs. Fingers towards the floor. Walk your fingertips over to your right. Come into a nice side stretch. Bend and straighten both knees three times. Little pulses here. Drop your head. Try not to look up or forward. Let the back of your neck be long. Nice. Hands walk through the center. Go all the way to your left side. Do the same thing. Find a place that feels sweet, it's never too much too soon. You can always come out a little bit if needed. And then bend and straighten your knees.
Smooth breath is always important. Don't hold. Last little pulse. We'll go one more on each side. Hands through center, over to your right-hand side. Look down towards your feet, pulse through the knees. Three, two, and one. Walk on over to your left. Head drops. Again, pulsing through your knees. Three, two, and one. All right, release to standing, nice and slow. Little bounce and set up for a lunge. Your right foot will step forward, hands to your thigh. Left foot steps back, lower your knee to the mat. Start to squeeze your legs together. Both hands to your front leg. Round your spine. Now, the focus is the hip flexors on our left. These muscles attach to our spine in the lower back. So, as you move your hips forward, you'll feel a stretch there, it'll help release that place. Move your hips back. Do this four more times. Pulse forward as you squeeze the legs together, and then back. Try dropping your chin down. It might accentuate a little more. Last two.
And one. Hands to the mat. Let's change sides. Go ahead and step your left foot forward. Switch it up. Take a moment. Align yourself.
Hands to your front knee.
Round the spine and move into your sweet spot. Feel here. In my body, this side feels so different than the first one. So, little adjustments are definitely necessary. As you move your hips forward and back for about five… feel the front of your leg, your quadriceps, your deep hip flexors start to open. Three, two… and one. All right, hands come down. Start to bring your knees down to the mat, but take 'em wide apart.
Feet together, sit towards your heels. Now, in yoga, they call this a child's pose and we're gonna use it to stretch our outer hips, get into our quads. Sink your hips down and back, walk your hands forward. Now, you don't have to look up. If it feels good, you can drop your head, but I'll keep speaking with you. Arms lengthen, fingers walk forward. Side stretch. Big side stretch. Walk your hands over to your right. We'll take our time for this. Now, notice if you need to adjust your knees or your upper body, do a little lift up. It can help to breathe. And then, drop in. Maybe your hands can go a little further forward.
Nice and slow. Two more times. Lift up. Create some space… and then, settle into it.
One more time. Nice lift, rise up and then lower in. Pause here for a moment, you might add a little side sway. Little wiggle.
All right, ease your way through center.
How's that feeling? Hopefully, really nice. Let's go onto our second side. Hands walk forward, over onto your left. And again, notice how it feels. This side could be restricted. Lift up, and then lower. Give yourself the ability, some time to create more space. Do that twice more, lift up… and then lower.
Perfect. Release your hands to the middle. Shift your hips to one side, so you can take both of your legs forward. Moving towards a seat. Before we settle into our seat, stretch your legs forward, tap the knees, wave through your toes. Now, if sitting on the floor is challenging, you're welcome to keep your legs out in front or find any comfortable seat. Only thing I'd like you to focus on is sitting nice and tall through your spine. Once you get there, we'll focus on a specific breath. Start by opening your mouth and emptying, exhaling out.
As you slowly inhale through your nose, intentionally balloon your belly.
Keep breathing, fill your upper chest.
Pause at the top, hold. No strain, just let the breath hover, and then empty all of your breath out.
Do that twice more in the same way. In through the nose, fill your low belly.
Further breath into your upper chest.
Another sip at the top. Hold. Three, two, one. Let it all go, soft and slow.
Last time in this exact way. Fill your belly.
Fill your chest.
Hold at the top, gently tuck your chin like a little cap on top of the bottle.
Softly, let it all escape.
If you'd like to, close down your eyes and bring your attention to the breath flowing in and out through your nose. Breathe in through your nose.
And out through your nose. Each and every breath gets a little more relaxed, a little more refined. If you notice your attention flutters off, it often will, that's okay. Just come back to your breath.
Three more breaths in this way. Smoothly in through the nose.
Softer and even more silky, out through the nose.
You continually refine the breath.
Keep refining your breath. And as you do, I'd like you to bring your inner awareness to your heart space, and think of one thing that's happened recently that makes your heart smile, that makes you grateful to be here.
Gratitude is something that instantly has the ability to shift our attention to what's already positive in our lives. And the more you focus on it, the more it builds.
I know that sometimes it can be challenging and I'm not sure what to be grateful for. In those moments, I like to remind myself that simply being here, the fact that I woke up today, that I'm alive, is something huge to be grateful for in itself. Thank you.
As you breathe and simply allow yourself to experience this moment and your gratitude, continue to focus on it and let it build.
Let it get bigger and bigger. You might even smile because you can't help it. Feel what you feel. Last two breaths in.
And easy breath out.
Last breath together. Breathe in gratitude.
As you exhale, letting go of anything you no longer need.
Notice how you feel.
It's pretty special. when we take a moment to focus on our breath and know what's really important to us. If your eyes are closed, please open them back up.
Thank you so much for sharing your time with me.
See you next time.
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