Two-Minute DIY Practice: Depth

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This week's theme is depth. At any given moment there are a zillion (scientific estimate) things vying for our attention - phones, email, texts, banner ads, the radio, real live people, etc. We're running mental sprints from one thing to another. And it's exhausting.

The good news is that taking even just a few minutes to deeply focus the mind on just one thing can be hugely rejuvenating. In my classed this week we're focusing on deepening our attention to the breath while working into some more deep hip stretches.


A good pose to experiment with depth is a simple lunge. You can practice high lunge or low lunge depending on the amount of depth or difficulty you're looking for. Play around with it. Your body will tell you what you're needing.

You can use a blanket to cushion your back knee in a low lunge. Another great, gentle modification is to use a staircase for your lunge, planting your front foot up a few steps from the ground and bending deeply through the front knee. I like to do this when I first get home from work to stretch out my hips.

Whichever variation you're taking, keep the following in mind:

1. Keep both hip bones level and parallel, facing forward.
2. Tuck the tailbone gently to protect the lower back.
3. Be mindful of your front knee staying in line with the ankle rather than falling out to either side.
4. Get expansive. It's great to sink into a delicious hip stretch, but balance that with a light, lengthened upper body.
5. Breathe. :)

If you want to use this as an opportunity for meditation, draw the attention to the breath and focus on deepening each inhale and exhale. Picture the breath as a waterfall, traveling up the back of your body on the inhale and cascading down the front of your body on the exhale.

As always, take what serves you, leave what doesn't. It's all good.

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