Hello readers and writerly friends!

This week in Reader Life, we’re taking it back to the basics—mindfulness, intention, and self-love. The writing process can be tough sometimes. We often get so into our writing that we forget to step back and take care of ourselves. With NaNoWriMo just around the corner, I thought this would be a great time to step out of my usual writing advice avenue and help you remember to show yourself some love.  Whether you’re stuck at a  desk 9-5 reading or writing, this yoga routine designed for writers will help you get back to your center, get out of your own head, and relax while also waking up all those sedentary muscles.

And lets be honest, after writing an blog post about yoga it makes me want to get back into my own practice. Back in 2017 I was in the best shape of my life with my daily yoga routine and I know I need to come back to the mat. I love yoga—I always feel so energetic yet relaxed after even a brief session. It is a distinctly renewed feeling you get from yoga, that you just can’t find in any other physical practice. I always feel relaxed and less stressed, energized and clear of mind after my yoga routine and this is great headspace to be in for writing.

Many people will argue they can’t do yoga because “I just can’t get into it” or they’re “not flexible enough!” It’s all about the journey—the baby steps. You can’t be come completely fluid overnight and just the same, yoga isn’t for people who are flexible already, it’s for people who are wanting to become flexible. Likewise, it will require a bit of concentration, perseverance, and time to get into yoga seriously. I remember when I first got into it and I just felt so silly doing yoga by myself in my tiny bedroom at home. It was quite hard to take it seriously and not get in my head about it. You just have to remind yourself that this is for your mental and emotion health and your writing as much as it is for your own physical health and stick with it!

This yoga routine is tailor-made for writers and readers chained to the desk for ours on end each day. It focuses on the shoulders, neck, and back, which tend to be problem areas for us writers. All of the movements in this simple, 30-minute routine are beginner-level. No human-pretzeling necessary! Once you have done this quick little mindful routine a handful of times, it quickly becomes a nice little break between writing sessions.

Before we get into our own flow, lets go over a few of the yoga basics for anyone here that is new to the yoga practice.

Movements—Yoga is all about slow, smooth, controlled movements. There is no need to rush. Take the time to linger in movements that feel good to you and ultimately listen to your body.

Breathing—One of the key elements of yoga is the breathing. And in fact, this is the part I struggled with the most because I kept thinking “ugh, why do I need to worry about breathing. It’s not like I’m going to forget how to do it.” But breathing is integral to the practice and if you can put those nagging, unhelpful thoughts aside, you might see how good it feels to do some mindful breathing. You want to take slow, deep breaths. Focus on your breath and be aware of how it feels to let your lungs fully fill with air as you inhale and fully empty as you exhale. Briefly hold your breath and let it linger in your chest and imagine your oxygen-rich breath being pushed gently to all of your muscles. In yoga, the biggest part to remember about breathing is to inhale when you move into a pose and to exhale as you move out of that pose. You should take it slow at first but with time, you will become more fluid with it.

Body and Mind Awareness—Of course this directly ties into the movements and breathing elements of yoga, but its important that you empty your thoughts and try to keep a clear, focused mind while working on your practice. Focus on your breath, your movements, and try to think positive thoughts. When you find yourself going down the rabbit hole of divergent thoughts (don’t worry it happens to all of us) take a moment to breathe deeply and re-center yourself. If you’re struggling to take the yoga practice seriously, just say to yourself, “This is a special time I carved out for myself so I can remember to practice mindfulness, self-care and love.” Nagging thoughts will have a hard time arguing with that, trust me. This is a time to meditate and relax, so shut out all of your worries, responsibilities and stresses of daily life.

Equipment—This is optional and it all comes down to preference. You’re welcome to use a yoga mat if you like, but you can also use a towel or blanket if you don’t have a mat. If you’ve got a fluffy carpeted area, that will work too. Wear loose, comfortable clothing and keep some water handy in case you get thirsty during your flow. (No worries, we won’t be doing any serious exertion here.) Additionally, you can put on some nature sounds or soft instrumental music in the background. Candles and soft lighting goes great with yoga as well!

Now that we covered all of the basics, are you ready? Let’s get started!

All poses mentioned in this blog post are accompanied by links that further explain how to execute the pose perfectly without strain or injury. Just remember to take it slow. Yoga should never hurt, so be aware of how you feel during the practice and take it one step at a time.

Section 1: Meditation and Neck

To begin, come to the mat and sit with your back straight and legs crossed or tucked underneath you, whichever feels most comfortable. Place your hands gently on your knees and close your eyes in Meditation Pose. Remember to have a good posture, but relax and try to clear your mind, focusing on your breath and becoming aware of your body. Hold this post for about 30 breaths (1 inhale + 1 exhale = 1 breath). Conclude this with a long, Lion’s Breath and proceed with the rest of the routine.

Next, lets work on loosening the neck and shoulders. Do the following steps, while remembering to take deep breaths and move slowly:

1. Roll your shoulders forward eight times and then back eight times.

2. Roll your head in gentle circles five times to the right and then five times to the left. Look gently to the right, as far as you can and roll your head down and to the left. Do this five times and then repeat, switching sides.

3.Bring your chin down to your chest as far as you can, lowering your shoulders gently. You should feel a deep, refreshing stretch curving up your spine and down the sides of your neck. Hold this stretch for three to five breaths. If you like, you can gently massage your temples or just behind your ears. Repeat.

4. Next, stretch you neck to the left and right and hold each stretch for several breaths. You can add a gentle pressure to your head by placing your palm to your cheek and pressing slightly. You should not feel any strain here but popping in the spine and neck joints is normal.

5. Bring your hands together behind you and gently press them outward, as much as you can without straining or pulling too hard. Draw your shoulder blades together in a nice, gentle squeeze. Hold this for three to five breaths. Release and return to your meditation pose.

6. Shake it out! (Gently!) Move your neck and shoulders in whatever way feels nice. Gently shake our your hands give your shoulders a little shimmy.

Section 2: Back and Shoulders

Now that your neck is nice and loosened up, lets continue on to the rest of the poses, with more focus on the back and shoulders. Remember to take these movements slowly and breathe deeply as you go. Inhale as you move into a pose and exhale as you move out of the pose. Hold each pose for four to eight breaths or longer if you like.

1. Start this sequence in a Seated Twist. You will likely feel a gentle, warm stretch in your side and legs here, and again popping in joints is normal. Repeat twice on each side.

2. Bring your legs under you and transition into Cat Cow pose. Repeat four to six times. For this pose, simply move with your breaths—no need to hold either part of the pose for any extended period of time. Just inhale and curve the spine gently up towards the sky, then on your exhale, push the air out slowly as you bring the belly down and curve the tail and head upwards.

3. Tuck your feet under you, bring the tailbone backwards and sink softly into Child’s Pose. Stretch your arms out past your head and let your forehead kiss the mat. Hold this pose for a few breaths.

4. Raise up on your hands and knees again back into Cat Cow and repeat four to six times.

5. Return to Child’s Pose.

6. Once in Child’s Pose, bring your arms around and clasp them behind you, facing them upward in Seal Pose. Hold this for a couple of breaths then return to Child’s Pose for a few more breaths.

7. From Child’s Pose, use your hands and knees to transition to Sphinx Pose. Rest gently on your elbows and point your toes out behind you. Keep your neck and shoulders low and unhunched and face forward. Remember to smile for yourself.

8. Next, push yourself up into Cobra Pose. Remember to breathe here. If this pose is too challenging return to Sphinx Pose and take a few breaths. If you are able to, hold Cobra Pose for two breaths.

9. Lower yourself back down to Sphinx Pose and slowly curl back into Child’s Pose. Then bring your torso down to the earth and Thread The Needle on both sides. Rest softly on your head and shoulder’s her and don’t smash them into the mat. Instead, allow them to kiss the mat softly and keep most of your weight on your knees which should be spaced apart slightly.

10. Next, slowly move to a flat position on your back. Bring your arms over your head and reach as far as you can. Point the toes here and lengthen the spine. Get a nice, warm stretch moving through the entire body. Softly roll wrists and ankles. Flutter your fingers and toes. Take turns hugging one knee into your chest and then the other in Half Wind Relieving Pose.

11. Lastly, lay with your palms facing upward and at your sides in Corpse Pose. Close your eyes. Remain in this pose for a few moments, breathing deeply and relaxing before retuning to the desk. When you rise, come up slowly to avoid getting a head rush. Breathe deeply and when you’re fully standing once again, give yourself a hug. Remember to drink some water when you get back to the desk.

You did it! See, it wasn’t that bad, was it? I bet you’re feeling pretty good right about now, huh? Now that you’re all relaxed and rejuvenated, you’re ready to start your next writing session. Want a free, handy PDF guide for this routine for next time? Click here! (IT HAS CATS!) That way, next time you’ll be all ready to go when you need a break from the writing process.

So, what did you think of this relaxing 30-minute routine for writers? Do you like yoga? Have you ever tried it before today? How do you like to relax between writing sessions? What was your favorite pose mentioned in this flow? Let me know in the comments down below!

Thumbnail photo by Zen Bear Yoga.

—Payton