June 16, 2025 • 29 mins
What if yoga could boost your writing practice? In this episode, Lori explores how movement and mindfulness can support your creativity. She shares the unique benefits of yoga for writers and walks you through a simple, seated sequence you can do right at your desk—no mat required.
Visit thepoetrylab.com to find the Show Notes for this episode. The Poetry Lab Podcast is produced by Lori Walker and Danielle Mitchell. Hosted by Danielle Mitchell and Lori Walker, with special guest hosts bridgette bianca, Leonora Simonovis and Ravina Wadhwani.
Theme song: "Simply Upbeat" by Christian Telford, Kenneth Edward Belcher, and Saki Furuya.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
(00:00):
Are you feeling tense,
stiff, or even a little foggy after hours
at your desk?
Today, I'm talking about yoga for writers.
You don't need a mat, special gear, or even
much time.
I've crafted a short routine to refresh
your body and mind
that you can do entirely seated
or standing/on the ground if you'd prefer.
(00:22):
I'll also discuss the benefits of yoga
specifically for writers
and how you can make yoga a bigger part of
your life.
Whether you're battling with writer's block
or just need a boost,
tune in for a short sequence that could
take your writing to the next level,
or at the very least, help you feel a
little bit better physically.
(00:43):
Are you ready, poet?
Let's go.
Welcome to the Poetry Lab Podcast.
Poetry Lab started 11 years ago to help
dedicated, self-taught, and formally
trained writers find a place in their
community to write,
(01:04):
read,
learn,
and collaborate.
We help writers tap into their craft with
radical self-compassion,
unlike anything you've ever seen in a
creative writing classroom before.
If you're a creative person trying to
establish a writing practice in the real world,
This podcast is designed to help you carve
(01:25):
out the time,
the courage,
and the inspiration to keep riding your new shit.
Are you ready, poet?
Let's get into it.
Welcome to your listeners to another
episode of the Poetry Lab Podcast.
(01:46):
Lori here again, and today I'm diving into
a topic that could be a game-changer
for writers who often find themselves glued
to their chairs for hours on end:
yoga.
Specifically, we'll look at how yoga can
support your writing practice
with practical tips on how to incorporate
(02:08):
yoga into your day,
even during those intense writing sessions.
I'll also cue you through a short sequence
that you can do seated or standing.
As writers, we're often so engrossed in our
work that we forget to check in with our
bodies.
But here's the thing,
writing is just as much a physical act as
it is a mental one.
(02:29):
We need our bodies to be relaxed, our minds
to be calm, and our energy
flowing freely
to really get into that creative zone.
And while a full yoga practice on the mat
can be fantastic,
if you're in the zone,
you don't wanna stop to go through all of
the steps required to hit the studio or
(02:49):
even do a full-length practice at home.
Further, sometimes a full yoga practice
just isn't accessible because of physical
reasons or where
you are currently located.
So that's why I've crafted a sequence that
can be done entirely in a chair
or standing on the ground if you prefer.
Chair yoga is accessible, simple, and can
(03:12):
be done right at your desk.
No need to stop writing.
You can do these movements between
paragraphs or during breaks.
But first, let's talk about the benefits of
yoga for writers.
So,
why yoga?
You might be wondering how stretching or
breathing exercises could
(03:32):
actually help you
as a writer.
Well, yoga is more than just exercise.
It's a practice that combines movement,
breathing, and mindfulness
to create a powerful sense of balance and
awareness,
which for writers can be a true asset.
Here are four specific benefits of yoga for
(03:55):
writers.
First up is the physical benefits.
Writing by nature tends to keep us in a
sedentary position.
Yoga helps counteract the strain we place
on our bodies
from sitting at a desk for hours on end.
Through gentle movements, yoga stretches
and strengthens the body,
(04:15):
releasing tension in the neck, shoulders,
and lower back.
It also
improves posture,
which not only prevents pain,
but keeps us more alert and focused.
Speaking of focus,
Yoga leads to improved focus and clarity.
Yoga, particularly the mindfulness aspect,
(04:38):
helps us clear out mental clutter.
By focusing on your breath and movements,
you can train your mind to stay present.
This is helpful for writers because it can
reduce distractions and improve our focus.
Just a few minutes of yoga can leave you
feeling mentally refreshed and ready
to tackle your next paragraph or chapter
(05:00):
with greater clarity.
Yoga also helps with stress reduction and
enhanced creativity.
Writing can be a beautiful but demanding
process.
Deadlines, imposter syndrome, and
self-doubt
can all create stress.
Yoga's emphasis on mindful breathing and
relaxation helps reduce stress,
(05:22):
which can in turn foster creativity.
When we're less tense, ideas tend to flow
more freely,
allowing us to write from a place of calm
and inspiration.
Yoga can also give us
emotional balance.
Yoga has been shown to release feel-good
hormones like serotonin and dopamine.
(05:45):
When we feel balanced emotionally,
it's easier to tackle difficult projects or
find resilience when we hit a creative block.
For writers, this balance is key.
It helps us tap into that space
where words flow with ease and we're not
overwhelmed by doubts or distractions.
(06:06):
So if you're looking for a way to support
both your body and mind while writing,
yoga could be exactly what you need.
Even five or 10 minutes can make a real
difference. I
also want to touch on chair yoga because
that's something that I found that
not a lot of people have really heard about.
(06:27):
So chair yoga consists of modified yoga poses
that can be done sitting down or using the
chair for support.
It is beginner friendly and low impact,
making it ideal for riders of all fitness
levels.
It's useful for people who are unable to
get down to the ground and back up without
(06:47):
assistance.
It's also useful if you need additional
support during standing poses like high
lunge or warrior one,
or even balancing poses like tree.
If you don't know what I mean by that,
you'll find out in just a minute.
Before we get
started,
I want to say that you do not need any
(07:08):
equipment for this sequence other than a
chair if you want to use a chair.
If you're using a chair,
a kitchen chair would work best with a
straight back, no arms, and no wheels.
If you don't have that kind of chair, grab
what's available, and as I cue you through
the sequence, you'll see how you can adapt
the different poses.
(07:29):
And if you don't want
to use a chair,
you don't have to.
You can roll out a mat or not. You can
roll out a towel to stand on, whatever.
This is
easy peasy, lemon squeezy, I promise. And
then also, as you're doing the poses,
notice how they feel.
Only you
(07:50):
know your body's limitations and how a
certain pose feels.
So if something doesn't feel good,
back off of the pose a little bit
or ease into a modification that does feel good.
This is supposed to be a nice, relaxing
stretch,
not a pain-filled experience.
(08:12):
Go ahead and find either a comfortable seat
on your chair
or
a four-part standing pose called Mountain.
Your arms can be
down at your sides,
or if you're
prefer they can be slightly away from your
body or they can even be on your lap if
you're seated.
Whatever feels best for you.
(08:33):
Take a few moments
to start to center your mind and close your
eyes or you can keep them open.
Keep your gaze soft.
Just take a few moments to breathe.
(08:55):
Notice your breath slowing down
and getting deeper.
Notice how your body feels as you're
breathing, your chest rising,
your belly filling with air,
and then your chest
lowering as you let the air out, your belly
emptying.
(09:18):
Notice the quality of the air around you
and try to quiet your mind,
letting go of any thoughts.
If any thoughts arise during this practice,
just Just notice them
like a leaf
floating down a stream.
Notice it and let it go.
(09:50):
Inhale, taking the biggest breath you've
taken all day.
And as you let it out,
open your eyes.
Now do three circles
with your nose.
Let your nose guide you, don't
crank on your neck.
(10:11):
two,
and
three.
And switch direction.
One,
two,
three.
Bring your head back to center.
(10:33):
And then now do three shoulder circles
each way.
Two,
three,
And then switch directions.
One,
two,
three.
Raise your arms out straight in front of you.
Flex your wrist to where your fingers are
(10:54):
pointing up.
And then lower them to where they're
pointing on the ground or what looks like
thriller arms.
And do that a couple of times,
stretching out the forearm, waking up the wrist.
When you've done that two or three times,
(11:14):
or four,
each way,
do some wrist circles,
going one way,
and then switching directions
Inhale, lift your arms up overhead, and
then as you exhale, grab your right wrist
(11:34):
with your left hand
and lean to the left
Stay leaning.
Inhale,
gaze up
behind your right arm, towards your right
shoulder,
toward the sky. And
(11:55):
then exhale
and look down toward the ground.
Inhale back up to center.
Exhale out the mouth and drop your arms to
the side
Feel free to sigh it out
We're going to do that again on the other side
(12:15):
Inhale, lift your arms up overhead
Exhale, grab your left wrist
with your right hand
and lean to the right
As you stay leaning,
inhale, look up
toward the sky,
over your left shoulder
(12:36):
And then exhale, look down.
Inhale back up to center
and exhale out your mouth, letting your
arms drop.
We're going to do a forward fold next.
Inhale, lift your arms up overhead.
(12:57):
And then exhale, forward fold.
If you're standing, feel free to have a
generous bend in your knees.
If you're seated,
move your
legs as far apart as you need them to so
that your upper body can kind of fit in
between your knees
and your arms can reach down toward the
ground.
Hold that, enjoying the stretch for a few
breaths.
(13:17):
If you want to rock
side to side,
do a little bit of swaying,
that can feel good too.
Inhale, halfway lift.
Bring your knees
to your, or your hands to your knees.
And then exhale, fold back down.
(13:39):
And then on your next inhale,
slowly roll up.
Inhale,
step your left leg back to warrior one.
Your left foot at a 45-degree angle,
bending deep into your right knee.
Hips and chest squared toward the front,
arms up overhead.
(14:01):
If you're seated,
what you'll do
is
turn your body
so that your right leg is bent over the
right side
of your chair,
and the back is
kind of running parallel to your right side.
Your left leg
is going to be stretched out behind you.
(14:24):
at a 45 with your foot at a 45 degree angle.
Another way of looking at it is that you're
straddling the chair with one leg on either
side, and
then you turn your upper body
to the right
and you straighten your left leg.
You're probably,
if you feel like you're looking weird,
(14:45):
you've got it.
Got your arms up overhead.
Exhale, bend your arms to cactus arms
and look up toward the sky.
Inhale, straighten your arms and lower your gaze.
Exhale, step
(15:05):
to the top of your mat,
or return to your seated position.
And then inhale, if you're standing,
step your right leg back,
warrior one on the other side,
or if you're seated,
warrior one on.
You'll switch
it to the left.
So your left leg will go over the left side
(15:27):
of your chair.
and your right leg will straighten out
behind you.
Inhale, lift your arms up overhead.
Exhale, bend your arms
to cactus arms
and look up toward the sky.
Inhale, extend your arms.
(15:50):
Exhale, cactus arms.
Inhale, extend.
And exhale,
step to the top of the mat,
or return to seated. We're
going to do Warrior II.
So if you're standing,
inhale, step your left leg back,
(16:13):
opening
to a 45 degree angle,
bending deep into the right knee,
and open
your upper body toward the left side
of the room that you're in.
If you're seated,
You're going to get into the same
variation that we did for Warrior 1,
except instead of
(16:33):
facing
your upper body and hips over the right
side of your chair,
you're going to open it up
over the front.
So
the back
of your chair is behind you.
Inhale for Warrior 2.
Exhale, reverse the Warrior, and this is
where you drop your left arm
down your left leg.
(16:55):
Slide it down your left leg,
and your right arm lifts up over your head,
and you lean
toward the left.
Inhale back for Warrior II.
Exhale, step to the top of the mat,
or return to your seated position.
And now we do it on the other side.
(17:17):
Inhale, step your right leg back for
Warrior II,
or
shift your body.
where you're bending your left leg
over the left side of your chair
and your right leg is straight and out about
with your foot at about a 45 degree angle
behind you
arms stretched out side to side
chest facing the front
(17:38):
of your chair
inhale warrior two
exhale reverse the warrior
sliding your right leg your
right hand down your right leg
lifting your left arm up overhead
and bending toward the right
inhale back for Warrior 2
(18:00):
exhale step to the top of the mat
or return to seated
now step your legs out wide wider than your mat if
you're on the chair
just spread your legs out
wide to where you're straddling the chair
with your chest facing forward
inhale grow tall
(18:21):
And exhale, wide-legged forward fold.
You know, slide your hands down the sides
of your legs
or put them on the ground in front of you. And
I suppose if this is not
available to you,
if you are in a chair, you can just lean
forward
and
kind of press against a tabletop
(18:41):
or something,
another chair in front of you
to keep you from going all the way to the
ground if
that's not available.
Um, or if you are standing
in a wide legged forward fold, you could
grab some books.
If you don't have a yoga block, yoga block,
you know, just something to help bring the
ground up
to you.
(19:02):
Inhale,
bringing your left arm
in the center in front of you
and draw your right arm
up
toward the sky
into a twist.
and then exhale, return to center,
switching your right arm to where it's in
the front and the center in front of you, and
(19:23):
then inhale, drawing your left arm
up toward the sky into a twist
and then exhale back down.
If you're standing,
you can go ahead and transition to the
ground.
If you're seated, stay seated,
or if you have to run,
(19:45):
You can go ahead.
This can be the end.
This can be the end of your practice.
Choose your own adventure.
If you are on the ground,
get into easy seat.
Put your hands on your knees. We're
going to do seated cat cow.
Inhale,
hinging from your hips,
bring your, start to lean forward,
(20:07):
drawing your shoulders back and your chest out.
You can lift your gaze up toward the
ceiling.
This is Cow, Seated Cow.
Exhale for Seated Cat.
Tuck
your
head in, curl your shoulders forward,
and slouch
backward.
(20:28):
Seated Cat.
Inhale for Seated Cow.
Exhale for Seated Cat.
Just kind of arching
and rounding
your back.
Let's do another couple of rounds.
(20:52):
And then after you've completed your last
round of seated cat, go
ahead and bring it back to a neutral spine,
straight up and down.
And now for seated twists.
You're going to put your left hand on your
right knee
and swim your right arm around behind you.
Inhale to let your spine grow long, and
(21:14):
then exhale to twist a little bit deeper.
You can hold on to the back of the seat
or wrap your arm around the back of the
seat, however
far you're able to go.
And exhale, unwind back to center.
And now we'll do it on the other side.
(21:35):
Inhale to let your spine grow long.
And then exhale,
right hand to left knee.
Swim your left arm around behind you for
the twist.
And exhale, return to center.
If you are on the ground, go ahead and make
(21:56):
your way to your back.
We're going to do reclined pigeon or seated
pigeon,
depending on which variation
you're
following along with.
So keep your left knee bent, and
then you'll cross your right ankle over
your left knee.
That's a good hip opener.
If you are seated in a chair,
(22:20):
just begin to lean forward.
stretching out that right hip,
however far you want to go.
If you go all the way to the ground,
great.
Or you can just lean forward,
pushing
down on your right knee
gently to get a little bit more of a
stretch.
If you are lying on the ground on your
back, you can thread your knee, your right hand
(22:42):
in between that triangle created
by your right leg and
grab behind your left thigh.
or your left shin.
And take a few deep
breaths
here.
We are almost done.
On your next inhale, go ahead and come back
(23:03):
and switch legs, crossing your left ankle
over your right
knee.
And
notice if the side's different.
It might be
tighter on one side or the other.
So
just be mindful as you're
going into whichever variation you used
on the right side. And
take a few deep breaths here.
(23:29):
And go ahead and begin to make your way
back
to neutral.
If you are on the ground,
go ahead and find your way into
Shavasana, stretching out your legs.
in front of you or whatever is most
comfortable for you as a relaxation pose.
If you are seated,
we do seated shavasana
by
basically it's slouching in your chair.
(23:51):
So everything your 10th grade English
teacher told you about how you should sit
in your desk,
screw it.
Get comfortable, man.
Slouch.
Get comfortable.
We'll be here for a minute. Just
focus on your breathing.
Don't think about anything
and just relax.
(24:22):
. .
. . . . . . .
(24:58):
Begin to bring some awareness
back to your body.
Wiggle your fingers and toes.
Maybe roll your
wrists and your ankles.
Bend your knees.
Move your knees a little bit side to side.
Bend your elbows.
Find your way back up to your easy seat
position.
(25:19):
We'll take three deep breaths together
before we close out our practice.
Inhale.
and exhale
inhale
(25:44):
exhale let it all out
one final breath deepest breath you've
taken all day
inhale bring your arms up overhead
Fingertips touch
and exhale, bringing your arms
back down
to your chest heart center.
(26:07):
Thank you so much for practicing with me today.
I appreciate it.
Namaste.
If you liked that sequence,
good news, it's easy to make yoga a regular habit.
There are tons of online resources with
different sequences.
Personally, I love yoga with Adrienne.
(26:29):
Her free YouTube channel has
hundreds of videos of all kinds.
But not every yoga instructor is right for
every student,
so you'll just have to Google around until
you find one that resonates.
Aside from finding a teacher, here are some
additional tips for adding more yoga to
your life.
(26:50):
First, set a timer.
Use a timer to remind yourself to pause
every 30 minutes or every hour for a quick
stretch.
Some of the poses from this sequence
would be excellent to repeat often
throughout the day,
such as the nose, shoulder, and wrist
circles,
the side stretches,
(27:11):
the forward fold, and the seated twists.
Another tip is to pair yoga with a writing break.
So when you finish a page or wrap up a
section,
reward yourself with a mini stretch
session. And
then final tip,
make it part of your warm up.
(27:32):
Just as you might start a writing session
with some free writing or brainstorming,
add in a quick yoga routine.
It's an excellent way to signal to your
mind and your body that you are preparing
to focus.
Similarly, you could do it at the end of
your writing session to show,
all right, we've done some good work today.
Now we're going to move on to something else.
(27:54):
Yoga is a small change that can have a big
impact on your writing life.
By bringing awareness to your body,
releasing tension, and creating small
moments of calm,
you'll likely find that your creative
energy flows more freely.
So give these stretches a try and see how
they fit into your writing routine.
(28:16):
Remember, your creative energy is worth
nurturing,
and a little movement goes a long way.
If you liked this episode, please give us a
like and a follow and help us spread the
word about our podcast
by texting the link to a few creative
friends.
You can also find us at
thepoetrylab.com/podcast.
(28:38):
Again, I'm Lori Walker, and you can find me
on Instagram @loriethewriter,
or peruse my website at
loriwriteswords.com,
or sign up for my newsletter at
loriethewriter.substack.com.
That's all for now. I'll
catch you soon at The Poetry Lab.
(00:00):
Are you feeling tense,
stiff, or even a little foggy after hours
at your desk?
Today, I'm talking about yoga for writers.
You don't need a mat, special gear, or even
much time.
I've crafted a short routine to refresh
your body and mind
that you can do entirely seated
or standing/on the ground if you'd prefer.
(00:22):
I'll also discuss the benefits of yoga
specifically for writers
and how you can make yoga a bigger part of
your life.
Whether you're battling with writer's block
or just need a boost,
tune in for a short sequence that could
take your writing to the next level,
or at the very least, help you feel a
little bit better physically.
(00:43):
Are you ready, poet?
Let's go.
Welcome to the Poetry Lab Podcast.
Poetry Lab started 11 years ago to help
dedicated, self-taught, and formally
trained writers find a place in their
community to write,
(01:04):
read,
learn,
and collaborate.
We help writers tap into their craft with
radical self-compassion,
unlike anything you've ever seen in a
creative writing classroom before.
If you're a creative person trying to
establish a writing practice in the real world,
This podcast is designed to help you carve
(01:25):
out the time,
the courage,
and the inspiration to keep riding your new shit.
Are you ready, poet?
Let's get into it.
Welcome to your listeners to another
episode of the Poetry Lab Podcast.
(01:46):
Lori here again, and today I'm diving into
a topic that could be a game-changer
for writers who often find themselves glued
to their chairs for hours on end:
yoga.
Specifically, we'll look at how yoga can
support your writing practice
with practical tips on how to incorporate
(02:08):
yoga into your day,
even during those intense writing sessions.
I'll also cue you through a short sequence
that you can do seated or standing.
As writers, we're often so engrossed in our
work that we forget to check in with our
bodies.
But here's the thing,
writing is just as much a physical act as
it is a mental one.
(02:29):
We need our bodies to be relaxed, our minds
to be calm, and our energy
flowing freely
to really get into that creative zone.
And while a full yoga practice on the mat
can be fantastic,
if you're in the zone,
you don't wanna stop to go through all of
the steps required to hit the studio or
(02:49):
even do a full-length practice at home.
Further, sometimes a full yoga practice
just isn't accessible because of physical
reasons or where
you are currently located.
So that's why I've crafted a sequence that
can be done entirely in a chair
or standing on the ground if you prefer.
Chair yoga is accessible, simple, and can
(03:12):
be done right at your desk.
No need to stop writing.
You can do these movements between
paragraphs or during breaks.
But first, let's talk about the benefits of
yoga for writers.
So,
why yoga?
You might be wondering how stretching or
breathing exercises could
(03:32):
actually help you
as a writer.
Well, yoga is more than just exercise.
It's a practice that combines movement,
breathing, and mindfulness
to create a powerful sense of balance and
awareness,
which for writers can be a true asset.
Here are four specific benefits of yoga for
(03:55):
writers.
First up is the physical benefits.
Writing by nature tends to keep us in a
sedentary position.
Yoga helps counteract the strain we place
on our bodies
from sitting at a desk for hours on end.
Through gentle movements, yoga stretches
and strengthens the body,
(04:15):
releasing tension in the neck, shoulders,
and lower back.
It also
improves posture,
which not only prevents pain,
but keeps us more alert and focused.
Speaking of focus,
Yoga leads to improved focus and clarity.
Yoga, particularly the mindfulness aspect,
(04:38):
helps us clear out mental clutter.
By focusing on your breath and movements,
you can train your mind to stay present.
This is helpful for writers because it can
reduce distractions and improve our focus.
Just a few minutes of yoga can leave you
feeling mentally refreshed and ready
to tackle your next paragraph or chapter
(05:00):
with greater clarity.
Yoga also helps with stress reduction and
enhanced creativity.
Writing can be a beautiful but demanding
process.
Deadlines, imposter syndrome, and
self-doubt
can all create stress.
Yoga's emphasis on mindful breathing and
relaxation helps reduce stress,
(05:22):
which can in turn foster creativity.
When we're less tense, ideas tend to flow
more freely,
allowing us to write from a place of calm
and inspiration.
Yoga can also give us
emotional balance.
Yoga has been shown to release feel-good
hormones like serotonin and dopamine.
(05:45):
When we feel balanced emotionally,
it's easier to tackle difficult projects or
find resilience when we hit a creative block.
For writers, this balance is key.
It helps us tap into that space
where words flow with ease and we're not
overwhelmed by doubts or distractions.
(06:06):
So if you're looking for a way to support
both your body and mind while writing,
yoga could be exactly what you need.
Even five or 10 minutes can make a real
difference. I
also want to touch on chair yoga because
that's something that I found that
not a lot of people have really heard about.
(06:27):
So chair yoga consists of modified yoga poses
that can be done sitting down or using the
chair for support.
It is beginner friendly and low impact,
making it ideal for riders of all fitness
levels.
It's useful for people who are unable to
get down to the ground and back up without
(06:47):
assistance.
It's also useful if you need additional
support during standing poses like high
lunge or warrior one,
or even balancing poses like tree.
If you don't know what I mean by that,
you'll find out in just a minute.
Before we get
started,
I want to say that you do not need any
(07:08):
equipment for this sequence other than a
chair if you want to use a chair.
If you're using a chair,
a kitchen chair would work best with a
straight back, no arms, and no wheels.
If you don't have that kind of chair, grab
what's available, and as I cue you through
the sequence, you'll see how you can adapt
the different poses.
(07:29):
And if you don't want
to use a chair,
you don't have to.
You can roll out a mat or not. You can
roll out a towel to stand on, whatever.
This is
easy peasy, lemon squeezy, I promise. And
then also, as you're doing the poses,
notice how they feel.
Only you
(07:50):
know your body's limitations and how a
certain pose feels.
So if something doesn't feel good,
back off of the pose a little bit
or ease into a modification that does feel good.
This is supposed to be a nice, relaxing
stretch,
not a pain-filled experience.
(08:12):
Go ahead and find either a comfortable seat
on your chair
or
a four-part standing pose called Mountain.
Your arms can be
down at your sides,
or if you're
prefer they can be slightly away from your
body or they can even be on your lap if
you're seated.
Whatever feels best for you.
(08:33):
Take a few moments
to start to center your mind and close your
eyes or you can keep them open.
Keep your gaze soft.
Just take a few moments to breathe.
(08:55):
Notice your breath slowing down
and getting deeper.
Notice how your body feels as you're
breathing, your chest rising,
your belly filling with air,
and then your chest
lowering as you let the air out, your belly
emptying.
(09:18):
Notice the quality of the air around you
and try to quiet your mind,
letting go of any thoughts.
If any thoughts arise during this practice,
just Just notice them
like a leaf
floating down a stream.
Notice it and let it go.
(09:50):
Inhale, taking the biggest breath you've
taken all day.
And as you let it out,
open your eyes.
Now do three circles
with your nose.
Let your nose guide you, don't
crank on your neck.
(10:11):
two,
and
three.
And switch direction.
One,
two,
three.
Bring your head back to center.
(10:33):
And then now do three shoulder circles
each way.
Two,
three,
And then switch directions.
One,
two,
three.
Raise your arms out straight in front of you.
Flex your wrist to where your fingers are
(10:54):
pointing up.
And then lower them to where they're
pointing on the ground or what looks like
thriller arms.
And do that a couple of times,
stretching out the forearm, waking up the wrist.
When you've done that two or three times,
(11:14):
or four,
each way,
do some wrist circles,
going one way,
and then switching directions
Inhale, lift your arms up overhead, and
then as you exhale, grab your right wrist
(11:34):
with your left hand
and lean to the left
Stay leaning.
Inhale,
gaze up
behind your right arm, towards your right
shoulder,
toward the sky. And
(11:55):
then exhale
and look down toward the ground.
Inhale back up to center.
Exhale out the mouth and drop your arms to
the side
Feel free to sigh it out
We're going to do that again on the other side
(12:15):
Inhale, lift your arms up overhead
Exhale, grab your left wrist
with your right hand
and lean to the right
As you stay leaning,
inhale, look up
toward the sky,
over your left shoulder
(12:36):
And then exhale, look down.
Inhale back up to center
and exhale out your mouth, letting your
arms drop.
We're going to do a forward fold next.
Inhale, lift your arms up overhead.
(12:57):
And then exhale, forward fold.
If you're standing, feel free to have a
generous bend in your knees.
If you're seated,
move your
legs as far apart as you need them to so
that your upper body can kind of fit in
between your knees
and your arms can reach down toward the
ground.
Hold that, enjoying the stretch for a few
breaths.
(13:17):
If you want to rock
side to side,
do a little bit of swaying,
that can feel good too.
Inhale, halfway lift.
Bring your knees
to your, or your hands to your knees.
And then exhale, fold back down.
(13:39):
And then on your next inhale,
slowly roll up.
Inhale,
step your left leg back to warrior one.
Your left foot at a 45-degree angle,
bending deep into your right knee.
Hips and chest squared toward the front,
arms up overhead.
(14:01):
If you're seated,
what you'll do
is
turn your body
so that your right leg is bent over the
right side
of your chair,
and the back is
kind of running parallel to your right side.
Your left leg
is going to be stretched out behind you.
(14:24):
at a 45 with your foot at a 45 degree angle.
Another way of looking at it is that you're
straddling the chair with one leg on either
side, and
then you turn your upper body
to the right
and you straighten your left leg.
You're probably,
if you feel like you're looking weird,
(14:45):
you've got it.
Got your arms up overhead.
Exhale, bend your arms to cactus arms
and look up toward the sky.
Inhale, straighten your arms and lower your gaze.
Exhale, step
(15:05):
to the top of your mat,
or return to your seated position.
And then inhale, if you're standing,
step your right leg back,
warrior one on the other side,
or if you're seated,
warrior one on.
You'll switch
it to the left.
So your left leg will go over the left side
(15:27):
of your chair.
and your right leg will straighten out
behind you.
Inhale, lift your arms up overhead.
Exhale, bend your arms
to cactus arms
and look up toward the sky.
Inhale, extend your arms.
(15:50):
Exhale, cactus arms.
Inhale, extend.
And exhale,
step to the top of the mat,
or return to seated. We're
going to do Warrior II.
So if you're standing,
inhale, step your left leg back,
(16:13):
opening
to a 45 degree angle,
bending deep into the right knee,
and open
your upper body toward the left side
of the room that you're in.
If you're seated,
You're going to get into the same
variation that we did for Warrior 1,
except instead of
(16:33):
facing
your upper body and hips over the right
side of your chair,
you're going to open it up
over the front.
So
the back
of your chair is behind you.
Inhale for Warrior 2.
Exhale, reverse the Warrior, and this is
where you drop your left arm
down your left leg.
(16:55):
Slide it down your left leg,
and your right arm lifts up over your head,
and you lean
toward the left.
Inhale back for Warrior II.
Exhale, step to the top of the mat,
or return to your seated position.
And now we do it on the other side.
(17:17):
Inhale, step your right leg back for
Warrior II,
or
shift your body.
where you're bending your left leg
over the left side of your chair
and your right leg is straight and out about
with your foot at about a 45 degree angle
behind you
arms stretched out side to side
chest facing the front
(17:38):
of your chair
inhale warrior two
exhale reverse the warrior
sliding your right leg your
right hand down your right leg
lifting your left arm up overhead
and bending toward the right
inhale back for Warrior 2
(18:00):
exhale step to the top of the mat
or return to seated
now step your legs out wide wider than your mat if
you're on the chair
just spread your legs out
wide to where you're straddling the chair
with your chest facing forward
inhale grow tall
(18:21):
And exhale, wide-legged forward fold.
You know, slide your hands down the sides
of your legs
or put them on the ground in front of you. And
I suppose if this is not
available to you,
if you are in a chair, you can just lean
forward
and
kind of press against a tabletop
(18:41):
or something,
another chair in front of you
to keep you from going all the way to the
ground if
that's not available.
Um, or if you are standing
in a wide legged forward fold, you could
grab some books.
If you don't have a yoga block, yoga block,
you know, just something to help bring the
ground up
to you.
(19:02):
Inhale,
bringing your left arm
in the center in front of you
and draw your right arm
up
toward the sky
into a twist.
and then exhale, return to center,
switching your right arm to where it's in
the front and the center in front of you, and
(19:23):
then inhale, drawing your left arm
up toward the sky into a twist
and then exhale back down.
If you're standing,
you can go ahead and transition to the
ground.
If you're seated, stay seated,
or if you have to run,
(19:45):
You can go ahead.
This can be the end.
This can be the end of your practice.
Choose your own adventure.
If you are on the ground,
get into easy seat.
Put your hands on your knees. We're
going to do seated cat cow.
Inhale,
hinging from your hips,
bring your, start to lean forward,
(20:07):
drawing your shoulders back and your chest out.
You can lift your gaze up toward the
ceiling.
This is Cow, Seated Cow.
Exhale for Seated Cat.
Tuck
your
head in, curl your shoulders forward,
and slouch
backward.
(20:28):
Seated Cat.
Inhale for Seated Cow.
Exhale for Seated Cat.
Just kind of arching
and rounding
your back.
Let's do another couple of rounds.
(20:52):
And then after you've completed your last
round of seated cat, go
ahead and bring it back to a neutral spine,
straight up and down.
And now for seated twists.
You're going to put your left hand on your
right knee
and swim your right arm around behind you.
Inhale to let your spine grow long, and
(21:14):
then exhale to twist a little bit deeper.
You can hold on to the back of the seat
or wrap your arm around the back of the
seat, however
far you're able to go.
And exhale, unwind back to center.
And now we'll do it on the other side.
(21:35):
Inhale to let your spine grow long.
And then exhale,
right hand to left knee.
Swim your left arm around behind you for
the twist.
And exhale, return to center.
If you are on the ground, go ahead and make
(21:56):
your way to your back.
We're going to do reclined pigeon or seated
pigeon,
depending on which variation
you're
following along with.
So keep your left knee bent, and
then you'll cross your right ankle over
your left knee.
That's a good hip opener.
If you are seated in a chair,
(22:20):
just begin to lean forward.
stretching out that right hip,
however far you want to go.
If you go all the way to the ground,
great.
Or you can just lean forward,
pushing
down on your right knee
gently to get a little bit more of a
stretch.
If you are lying on the ground on your
back, you can thread your knee, your right hand
(22:42):
in between that triangle created
by your right leg and
grab behind your left thigh.
or your left shin.
And take a few deep
breaths
here.
We are almost done.
On your next inhale, go ahead and come back
(23:03):
and switch legs, crossing your left ankle
over your right
knee.
And
notice if the side's different.
It might be
tighter on one side or the other.
So
just be mindful as you're
going into whichever variation you used
on the right side. And
take a few deep breaths here.
(23:29):
And go ahead and begin to make your way
back
to neutral.
If you are on the ground,
go ahead and find your way into
Shavasana, stretching out your legs.
in front of you or whatever is most
comfortable for you as a relaxation pose.
If you are seated,
we do seated shavasana
by
basically it's slouching in your chair.
(23:51):
So everything your 10th grade English
teacher told you about how you should sit
in your desk,
screw it.
Get comfortable, man.
Slouch.
Get comfortable.
We'll be here for a minute. Just
focus on your breathing.
Don't think about anything
and just relax.
(24:22):
. .
. . . . . . .
(24:58):
Begin to bring some awareness
back to your body.
Wiggle your fingers and toes.
Maybe roll your
wrists and your ankles.
Bend your knees.
Move your knees a little bit side to side.
Bend your elbows.
Find your way back up to your easy seat
position.
(25:19):
We'll take three deep breaths together
before we close out our practice.
Inhale.
and exhale
inhale
(25:44):
exhale let it all out
one final breath deepest breath you've
taken all day
inhale bring your arms up overhead
Fingertips touch
and exhale, bringing your arms
back down
to your chest heart center.
(26:07):
Thank you so much for practicing with me today.
I appreciate it.
Namaste.
If you liked that sequence,
good news, it's easy to make yoga a regular habit.
There are tons of online resources with
different sequences.
Personally, I love yoga with Adrienne.
(26:29):
Her free YouTube channel has
hundreds of videos of all kinds.
But not every yoga instructor is right for
every student,
so you'll just have to Google around until
you find one that resonates.
Aside from finding a teacher, here are some
additional tips for adding more yoga to
your life.
(26:50):
First, set a timer.
Use a timer to remind yourself to pause
every 30 minutes or every hour for a quick
stretch.
Some of the poses from this sequence
would be excellent to repeat often
throughout the day,
such as the nose, shoulder, and wrist
circles,
the side stretches,
(27:11):
the forward fold, and the seated twists.
Another tip is to pair yoga with a writing break.
So when you finish a page or wrap up a
section,
reward yourself with a mini stretch
session. And
then final tip,
make it part of your warm up.
(27:32):
Just as you might start a writing session
with some free writing or brainstorming,
add in a quick yoga routine.
It's an excellent way to signal to your
mind and your body that you are preparing
to focus.
Similarly, you could do it at the end of
your writing session to show,
all right, we've done some good work today.
Now we're going to move on to something else.
(27:54):
Yoga is a small change that can have a big
impact on your writing life.
By bringing awareness to your body,
releasing tension, and creating small
moments of calm,
you'll likely find that your creative
energy flows more freely.
So give these stretches a try and see how
they fit into your writing routine.
(28:16):
Remember, your creative energy is worth
nurturing,
and a little movement goes a long way.
If you liked this episode, please give us a
like and a follow and help us spread the
word about our podcast
by texting the link to a few creative
friends.
You can also find us at
thepoetrylab.com/podcast.
(28:38):
Again, I'm Lori Walker, and you can find me
on Instagram @loriethewriter,
or peruse my website at
loriwriteswords.com,
or sign up for my newsletter at
loriethewriter.substack.com.
That's all for now. I'll
catch you soon at The Poetry Lab.
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