RESET PROTOCOL: DAY 4
Energize, Open & Integrate
A 30-minute guided practice with Rebecca Cohen
Welcome to Day 4 of the Reset Protocol.
Today’s practice invites you to work with a little more energy and intensity while continuing to connect movement with your breath. We’ll explore how breath, heart, mind, strength, and balance can work together to create a more integrated experience in the body.
Today's Focus
Prāṇavāyu & Udānavāyu — receiving, integrating, and energizing
We'll explore Prāṇavāyu, the inward-receiving energy associated with the heart center, and Udānavāyu, the upward-moving energy associated with the mind.
Through flowing movement, standing poses, backbends, twists, balance work, and breath, we'll create an experience that is both energizing and integrating.
Throughout the practice, you'll be encouraged to notice how your breath influences your movement and to choose the variations that feel appropriate for your body today.
Today's Practice
Set aside about 30 minutes for yourself.
Before you begin:
- Find a comfortable space where you won't be interrupted.
- Have your yoga mat available.
- Keep blocks nearby if you use them for balance or support.
- A strap may be helpful for some variations.
- Choose the movement options that work best for your body today.
- Remember that you don't have to take the most challenging variation—exploring the movement is enough.
After Your Practice
Take a few quiet moments before moving on with your day.
Notice:
- How does your energy feel now?
- What do you notice about your breath?
- Did your breath change as the practice became more energizing?
- Where do you feel more open or integrated?
- What did you notice when you challenged your balance or strength?
There is nothing you need to accomplish. Simply notice.
Your Reset for Today
Carry one thing from today's practice with you into the rest of your day—a feeling of energy, an awareness of your breath, a movement that felt good, or simply a greater sense of connection between your body and mind.
Tomorrow, we'll continue building on this practice with the final day of your Reset Protocol.
