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RESET PROTOCOL: DAY 5

Integrate Your Practice & Find Your Flow

A 30-minute guided practice with Rebecca Cohen

Welcome to Day 5 of the Reset Protocol.

Today’s practice brings together elements from the previous four days into one integrated movement and breath practice.

Rather than focusing on one single area of the body, you'll be invited to notice how different parts of your practice connect—movement, breath, awareness, strength, mobility, and presence.

 

Today's Focus

Vyana Vāyu — integration, circulation, and connection

Vyana Vāyu is associated with the outward and expansive movement of energy throughout the body. Today, we'll explore this quality through flowing movement, coordinated breath, and familiar practices from the previous days.

The goal isn't to perform the practice perfectly. Instead, allow your body to move, breathe, and integrate what you've experienced throughout the Reset Protocol.

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 or a cushion nearby if you use them.
  • Move at a pace that feels appropriate for your body today.
  • Choose the variations that support you.
  • Remember that you can pause, rest, or modify any movement.
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After Your Practice

Take a few quiet moments before moving on with your day.

Notice:

  • How does your body feel compared with when you began the Reset Protocol?
  • What changes do you notice in your breath?
  • Do you feel more connected to different areas of your body?
  • Which practices or movements have felt particularly supportive?
  • What do you want to continue exploring?

There is no need to judge your experience or decide whether you've "fixed" anything.

Simply notice what is different.

 

Your Reset for Today

As you complete the five-day Reset Protocol, choose one practice, breath pattern, movement, or moment of awareness that you would like to carry forward.

Your reset doesn't have to end when this practice ends.

The invitation is to continue noticing your body, listening to your breath, and becoming more intentional about choosing the practices that support you.

Thank you for practicing with Rebecca.

Your next step is to keep exploring how movement, breath, awareness, and yoga can work together to support your unique needs.