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ZiZo CVE Handout: Zoom In and Out of Movement

ID

HNFE-964NP

Authors as Published

Morgan Gregg, B.S., 200-RYT

Reducing sedentary time and stress while increasing energy and concentration in online programming!

1. STAYING GROUNDED

Feeling restless or stuck in your desk chair?

  • Check in with your posture
  • Engage in movement: say hello to your body!
  • Take a mindfulness break    

2. STANDING OVATION

When someone has just completed a presentation, boost the presenter's mood AND get your circulation going by standing up and clapping for them!

Other tips for standing throughout the day:

  • Set reminders on your electronic device or write yourself notes to STAND UP & MOVE!
  • Sit less, stand more: Try to get up from your desk every 15- 30 minutes!
     

3. HEAD TO TOE MOVEMENT

Regularly engage your body in movement that feels good to you.

  • Whether you prefer a low-intensity "march in place" or a high-intensity interval workout, move safely and intuitively.

4. YOGA BREAK!
THE THREE KOGA KERNELS

  1. Postures (Asanas): shapes, flows, and movement

  2. Breathing (Pranayama): engaging in a few moments of belly breathing has been shown to manage acute stress!

  3. Meditation (Dhyana): take a few moments to reflect on how your body is feeling, allowing yourself to fully relax

5. BODY POLLS

Create a body poll to add a movement break to your online presentation! For example:

What is your preferred fruit?
A= apple
B=banana
C= clementine

To vote:

A: Make an with your body OR move like an Ape!
B: Make a with your body OR Balance on one leg
C: Make a with your body OR Cat-Cow yoga posture

6. DANCE BREAK

  • Boost your mood and get some fun movement in with a dance break
  • Turn on your favorite song, and move to the music. Don't forget to smile!

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Publication Date

March 18, 2021