Mindfulness, Movement, and Exercise

Before you can use your hands strategically on a pull-up bar, rope, or pole, you need to wake them up. This simple 5-minute exploration activates the 17,000 touch receptors in your palms and helps you develop a clearer felt sense of what your hands are actually doing when you move. You’ll explore: * Creating energy and awareness in your hands through friction and movement * Sensing the outer edges...

In the first video, we explored how your hands work differently when moving on the ground. Now let’s take those same concepts vertical. This exploration uses a pull-up bar (or stall bars) to help you discover how hand rotation creates tension and makes hanging, pulling, and inverting feel lighter and more coordinated. You’ll learn: * How to position the bar in your hand for a secure grip * How rot...

Learn how to perform a rotational step-up, a dynamic two-legged exercise that challenges your balance, coordination, and functional strength. In this tutorial, fitness instructor Jen breaks down this advanced step-up variation step-by-step. Starting from a sideways position to the step, you’ll learn how to smoothly transition from kneeling to stepping up while rotating your body to face forward on...

Ever wonder where your head actually is during a side plank, an aerial move, or even a basic lift? This quick tutorial guides you through a simple yet powerful sequence to help you feel and sense your head’s position in space—a skill that can transform everything from acrobatics to everyday strength training. In this session, I’ll take you through three phases: Phase 1: Awareness Building – Using...

I’m going to let you in on something: there’s often a missing piece in core work that completely changes how effective it is—the coordination between breath, ribs, and movement. This exercise changes that. The Setup You’ll need something stable you can hold onto and pull against—stall bars (like I use), a pull-up bar, a sturdy beam, or even a heavy piece of furniture that won’t move. The key is ha...

Sometimes the simplest movements create the deepest shifts. This 7-minute core flow sequence isn’t about crunches or planks—it’s about reconnecting with the powerful relationship between your breath and your body’s center. When we think about core work, we often jump straight to strength and stability. But there’s something that comes before all of that: awareness. How does your breath move throug...

We spend most of our lives on our feet, yet how often do we actually feel them? Today’s practice is about reconnecting with the ground beneath you—literally. In just five minutes, you’ll slow down and pay attention to something most of us ignore: the sensation of our feet against the floor. The practice starts with a simple visualization. Imagine the floor is wet sand. What would your footprints l...

Today’s practice is about circles—those perfect, continuous shapes we see everywhere but rarely embody. This short movement sequence (about 5 minutes) guides you through circular motions from your knees to your nose, teaching you to isolate movement, find what feels good, and notice what doesn’t. What I love about this practice: * It’s incredibly gentle and accessible * You can do it anywhere, any...

The squat is one of the most common movements we train—and one of the most over-policed. We’re often told exactly how it should look: where the feet go, what the knees should do, how the spine should behave. Those details can matter in certain contexts. But they’re not the whole story. In today’s short exploration, I invite you to step away from how a squat is supposed to look and instead get curi...

This short practice is a spinal intelligence brain-mapping exercise —not about fixing anything, but about noticing. You begin by gently shifting weight through the pelvis. Then you widen the lens:How does the spine respond? What do the arms do when you let them participate—or rest? What changes when the head leads, rather than follows? Finally, you pause. You imagine the pelvis. You imagine the he...

This quick tutorial is a gentle exploration designed to create more ease through the hips, low back, and pelvic floor—without forcing depth or pushing range of motion. Beginning in a wide-legged position, the focus is on sensing rather than stretching. First, you take time to locate the tailbone, then the pubic bone, allowing each to move just enough to become familiar. From there, the movement be...

This short seated flexibility flow is designed to create a greater sense of ease through the hips, low back, and pelvic floor—without forcing a stretch or pushing for range of motion. Beginning in a seated position, the movement explores how rocking in front of and behind the sitting bones changes the way the pelvis organizes itself. As the tailbone travels—first between the legs, then reaching ba...

This short movement exploration focuses on creating gentle motion through the pelvis and pelvic floor using a tall split stance and a simple weight shift. As the arms reach forward and up, the pelvis is invited to respond—not by forcing a stretch, but by allowing the tailbone to travel and organize itself in relation to the legs. Adding the side bend and a couple of easy breaths offers another lay...

This short breathing exploration is designed to help you feel a little more at ease in your hips, low back, and pelvic floor—without forcing a stretch or trying to “fix” anything. Working from hands and knees, we play with gentle pelvic movement, first finding the tailbone, then the pubic bone, and eventually allowing both to travel together. From there, the breath becomes the guide: inhaling into...

Hello — it’s Jen 👋 This is the third and final part of our little hanging series, and today we’re linking the hands and the core for a more powerful lift. Instead of relying on your fingers to grip the bar, wrap your thumbs underneath and imagine both sides of your hands spiraling toward each other — the pinky side rotating into the bar, and the thumb side rotating toward the pinky side. You’re c...

Feeling coordinated isn’t about everything moving together — it’s about each part of you knowing when to support and when to move. This short hip sequence uses a dowel (or a broomstick) to help you find directional support through your foot while allowing your hip to rotate freely. It’s simple, but it reveals a lot: * Where do you place pressure into the ground? * Can your hips move while your foo...

This short, accessible sequence grew out of a session with a client who was struggling to relax and fall asleep. Her usual techniques—breathing, meditation, “trying harder” to rest—weren’t helping. So instead, we explored something different: using tactile input, gentle movement, and subtle coordination challenges to redirect attention out of the head and back into the body. You’ll begin with a si...

Hi everyone — it’s Jenn. This week on Body, Mind, Movement , we’re continuing the hanging theme from last week’s video. If you haven’t watched that one yet, I recommend starting there; it covers a few subtle adjustments that can make hanging feel so much more accessible. Once you’ve played with those ideas, today’s exploration adds a small but surprisingly powerful progression: pulling your knees...

Hello, friends — it’s Jenn. 👋 Today’s exploration is a simple but surprisingly informative little drill pulled straight from the ideas in my upcoming book, Spinal Intelligence . It’s one of those movements that looks almost too subtle to matter… until you actually try it and notice what shifts. 🌿 A Small Rotation, A Big Awareness Shift Begin seated on one hip in a loose figure-four shape. Place...

Shoulder shrugs might seem simple—but done with awareness, they can become a surprisingly rich exploration of connection and coordination. In this short video, I break down how to approach shoulder shrugs on a bar (or rings, or other hanging setup) with intention. You’ll play with three ideas: * The upward lift of the pelvic floor — imagining it reaching toward the ceiling as you pull the bar down...

This short exploration is all about transitions — how you move to the floor and from the floor with awareness and ease. You’ll start standing, then step, drape, and rotate as you lower yourself down, finding your way back up through the same path. The movement is simple but surprisingly rich: it challenges coordination, weight shifting, and how you receive support through your hands and feet. Try...

This exploration comes straight from my upcoming book, Spinal Intelligence . It’s a simple exercise that helps you sense how the hands connect to the arms, shoulders, and core — and how the breath supports that connection. You’ll need a yoga block for this one. By alternating which hand presses into the block and which lifts away, you’ll feel subtle shifts through the torso. Add breath — inhaling...

This short exploration brings awareness to the subtle lines of connection that run through the body—specifically from the armpits to the hands, and from the inner groin through the knees to the ankles. Begin seated, hands behind you, and notice how the orientation of your fingers changes how your shoulders and chest feel. From there, play with reaching your knees forward to lift the hips, feeling...

This short mobility exploration focuses on—yes, you guessed it—the hips. You’ll begin on hands and knees, lift your knees slightly from the ground, and explore how shifting and rotating through different points of the pelvis can change how your hips move and feel. Along the way, you’ll bring awareness to how your hands and feet connect to the floor and how that grounding supports your entire struc...

Sometimes the simplest movements can shift everything. This five-minute warm-up wakes up your hands, feet, and spine—reminding your body what it feels like to move with ease and awareness. You’ll squeeze and flick your fingers, sway through your torso, shift weight from side to side, and find fluidity through your hips and spine. It’s part coordination, part grounding, and part mood-lifter. Whethe...