Week 4
Welcome to the week four of RESPIRA+.
This week, we slow down and turn inward—focusing on restorative movement and loving-kindness practices that nourish both body and mind.
Together with mindfulness tools for stress relief and compassion, these practices remind us that rest is not a reward, but a vital part of self-care.
Yoga Postures
This week, we will review this series of postures in class to support at-home practice and deepen the connection between breath, stillness, and body awareness.
These gentle, floor-based movements—like Happy Baby, Reclining Spinal Twist, and Shavasana—promote relaxation, emotional release, and nervous system recovery. They’re perfect for restoring balance and can even be done from bed.
Esta semana repasaremos esta serie de posturas en clase para que puedas practicarlas también en casa.
Estas posturas suaves y restaurativas—como Happy Baby y Shavasana—te ayudan a liberar tensiones, calmar la mente y reconectar contigo misma, respirando con intención desde la quietud.
💪🏽 Embrace Rest & Practice Kindness Through Movement
You’ve strengthened your body—now it’s time to restore it.
This week, aim for 20 minutes of gentle, restorative yoga or mindful rest each day. Soothe your nervous system with floor-based poses like Happy Baby, Knee-to-Chest, Reclining Spinal Twist, and Legs-Up-the-Wall. These calming movements help release stress, promote compassion, and remind us that rest is a vital part of wellness.
Every pause, every breath, every gentle stretch creates space for healing.
No se trata solo de avanzar, sino de aprender a descansar con intención.
Esta semana, practica al menos 20 minutos al día de movimiento suave y restaurador con posturas como Happy Baby, Knee-to-Chest y Reclining Spinal Twist. Estas prácticas ayudan a calmar el sistema nervioso, cultivar la autocompasión y reconectar con tu energía interior.
Daily Physical Activity Challenges
Click on each day to reveal your mini challenge!
Each one includes 20 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 20 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 exercises focus on tuning inward—through both movement and stillness—to build emotional awareness and self-compassion. In class, students explore gentle stretching in Mindful Movement and practice Love and Kindness Meditation to connect with their breath, body, and inner kindness. At home, the Mindfulness Homework Challenge helps manage stress around academics, while the Love and Kindness Challenge nurtures compassion through a guided meditation that promotes emotional resilience and well-being.
In-Class Practice
Mindful Movement
This mindful movement practice blends gentle stretches with focused attention on bodily sensations, helping you tune in to how your body feels in each moment—just like a moving body scan..
Love and Kindness
This activity introduces a guided Love and Kindness Meditation to help cultivate self-compassion through self-kindness, mindfulness, and connection with others—supporting emotional well-being and stress relief.
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.
Love and Kindness Challenge
This mindfulness challenge invites you to try a guided love and kindness meditation at home. By listening to the audio and reflecting on your experience, you can nurture compassion, reduce stress, and deepen emotional awareness.