Sometimes we need more than just a static stretch—we need to move the energy in our bodies.
For today’s Mindful Monday, I’m taking you through a short, powerful sequence called the Golden Seed Flow. This practice combines Tai Chi-inspired movements with traditional yoga to help you build internal heat and feel vibrant, whether you’re kickstarting your morning or need a midday reset to clear the "fog."
The Golden Seed Sequence
This flow is about circular, fluid movements. Try repeating this entire cycle 3 to 5 times:
Gather: Stand with your feet hip-width apart. Inhale, reach your arms wide and up, then exhale to "gather" the energy down through your midline toward your heart.
Push: At the heart center, turn your toes out, bend your knees into a squat, and "push" the energy away from your body with your palms facing out.
Twist: Pivot your toes forward and fold (reach for the floor or a stable chair). Reach your right arm up for a spinal twist, then repeat on the left.
Rise: Reach down toward the earth, gather energy, and draw it up to the heart before sending it all the way to the sky.
Drinking Bird to Goddess: Fold forward into Drinking Bird (hips high, head down, arms reaching back and up like wings). Then, transition into a powerful Goddess Pose, bending your knees and opening your arms wide to expand your chest.
Center: Return to standing, reaching out and up, finally drawing your hands to your core (your power center).
