Week 3
Welcome to the third week of RESPIRA+.
This week, we focus on grounding and challenge. You'll build strength, ease tension, and expand your awareness. You'll also receive a take-home mindfulness challenge to help carry this awareness into your daily routine—one grounded step at a time.
Yoga Postures
This week, we will review this series of postures in class to support your at-home practice and continue deepening the connection between breath, movement, and awareness.
These strength-building and flexibility-enhancing postures—like Plank, Pigeon, and Butterfly—help stabilize the body, release hip tension, and invite balance from the inside out.
Esta semana repasaremos esta serie de posturas en clase para que puedas practicarlas también en casa.
Estas posturas fortalecen el núcleo, abren las caderas y te invitan a cultivar estabilidad, atención plena y equilibrio físico-emocional.
💪🏽 Strengthen & Release Through Movement
You’ve laid a strong foundation—now let’s challenge the body and release built-up tension.
This week, aim for 15 minutes of yoga or mindful movement each day. Build strength with grounding holds like Plank and Side Plank, and soften with deep hip openers like Pigeon Pose. Let movement become a tool to both energize and restore.
Every breath, every hold, every release creates space for growth.
No se trata solo de moverte, sino de fortalecer y dejar ir.
Esta semana, practica al menos 15 minutos al día—mantente firme con posturas como Plank y Side Plank, y relaja el cuerpo con aperturas de cadera como Pigeon Pose. Deja que el movimiento te ayude a liberar, conectar y recargar energía.
Daily Physical Activity Challenges
Click on each day to reveal your mini challenge!
Each one includes 15 minutes of yoga or mindfulness to help you build toward your 60-minute daily activity goal. Small, consistent steps make a big impact—let’s move with purpose.
Haz clic en cada día para ver tu mini reto.
Cada uno incluye 15 minutos de yoga o atención plena para ayudarte a alcanzar tu meta de 60 minutos de actividad diaria. Pasos pequeños, cambios grandes.
Mindfulness Meditations
These mindfulness activities blend movement and reflection to support emotional regulation and present-moment awareness. In class, students engage in Mindful Walking to connect with their senses through slow, intentional movement. At home, the Mindfulness Homework Challenge and Mindful Walking Challenge help deepen focus, calm the mind, and bring mindfulness into everyday routines like studying or taking a walk.
In-Class Practice
Mindful Walking
A calming practice that turns a simple walk into a grounding sensory experience by paying close attention to your breath, body, and surroundings—one slow, intentional step at a time.
Mindfulness Challenge
Mindfulness Homework Challenge
This challenge helps you approach homework or tests with calm and focus by guiding you through breathwork, body awareness, and intentional reflection—turning academic tasks into opportunities for self-regulation and self-compassion.
Mindful Walking Challenge
This mindfulness homework challenge encourages you to bring full sensory awareness into your walks—alone or with a loved one—by focusing on what you see, hear, smell, and feel. A guided audio is also included to support your practice.