(marker etching) (bird chirping) (child laughing) - Welcome to "InPACT@Home," where we practice interrupting prolonged sitting with activity.

I'm Heather Lewis and I'm here for the next eight minutes to bring mindfulness to your day.

Mindfulness means paying attention to one thing, right now, and it helps our brains and bodies become stronger, healthier, and happier.

Let's get started.

(gentle music) This movement time will help us to be stronger and more in control.

We will do that by practicing balancing like animals to build our strength and our power.

And remember, you can wear whatever you want.

I'm in my work clothes, whatever you're wearing, it doesn't matter.

Let's come to practice together now.

Now, as always, we start with our mindfulness, right?

So get our chime, listen for as long as it lasts, and when you can't hear it anymore, hand to heart.

Here we go.

(chime sounding) All right, we're gonna start by getting grounded and that just means feeling the soles of our feet on the ground beneath us.

Feel how solid and safe that is.

It's there for us, it's supporting us.

Really feel into the bottoms of your feet.

This is called Mountain Pose.

We're strong like a mountain.

Good.

Okay, now we're going to do Eagle.

We're gonna fly like an eagle, we're gonna sweep our arms up, and then we're going to squat down, and perch on a branch.

And then fly, fly, fly and squat down, perch on a branch.

Let's connect this to our breath.

As we go up to fly, we breathe in.

As we go to squat on a branch, we breathe out, One more time.

Breathe in, fly.

And breathe out, squat.

Great job.

Did you feel the strength in that?

Okay, next, we will be doing a forward fold.

So, we are going to raise our arms like rainbow breath, give a high five, and fold forward from your hips all the way to the ground.

Can touch my toes, can you?

Or the ground.

If you're really flexible, maybe you can put your hands all the way down.

And breathe.

Next, I want you to hold each elbow and we are going to hang, this is called Ragdoll, because we're floppy like a doll.

We're gonna go side to side, and be loose.

Our head is very heavy, like a coconut falling to the earth.

Now I want you to shake your head yes.

Stretch out that neck and now shake your head no.

Excellent.

Take a deep breath in, and up we come.

Awesome.

Now we're gonna be a flamingo.

Flamingo is a very long necked bird, it's pink, has a long curvy neck, so we're gonna put one arm up for the neck, and then we're gonna use our other hand to grab our foot in the back.

We're gonna stretch our quad.

I'm gonna go sideways so you can see what I'm doing.

You're gonna feel it right here, a stretch in your quad.

Be mindful of that.

Can you feel it?

Kind of burns a little, doesn't it?

Ooh, balance, I'm a little tippy.

All right, now let's get tricky.

Let's try to hop.

Ooh, that's challenging, isn't it?

Great.

Great job.

And get still, ooh.

See, it can be challenging to try to get still again.

Let's try our other one.

Other arm up, grab that leg.

We're gonna stretch this quad.

Balance, balance, balance, be mindful.

Try to feel that feeling in your leg and hop.

Woo, great job.

It is challenging.

And freeze.

Ooh, I might fall, that's okay.

We can be kind to ourselves, we're trying our best, right?

Yeah, all right.

Let's take it down to the ground, boys and girls.

I'm gonna sit right down on the ground, legs out in front of us.

We're gonna breathe in and up, and high five, forward fold over our legs.

This one kind of doesn't feel very good to my body.

I don't know how it feels for your body, but it's really good to stretch out the backs of our legs and our lower back.

Get back up and down.

Now let's scootch our legs in.

This is called Butterfly pose, and you could hold onto your toes like I am, and just bounce your legs up and down like a butterfly.

Good, remember to breathe.

All right, and you can push down on your knees to get a deeper stretch, and hold, and release, and bounce again.

All right, now we're going to flip over onto our bellies.

So we're gonna do the Swan, so lay down on your belly, and lift up onto your arms, open your chest, heart to the sky.

You're a beautiful, graceful swan.

Feel that stretch in the front of your body.

Great, look around.

And up to your hands and knees.

Gonna sit back down.

And we're gonna end our time together with some more breathing.

Let's do the balloon breath, it'll bring our heart rate down.

Ready?

Fill your lungs like a balloon and out.

And in.

And out.

Great job, boys and girls.

I hope you enjoyed today's mindfulness activity.

"InPACT@Home," is a chance to apply the skills you may have learned in your PE class to improve your health, to learn more about the health benefits associated with daily movement, visit inpactathome.umich.edu.

Now don't forget to fill out your daily log.

We will see you again during our next workout.

(marker etching) (bird chirping) (child laughing) - [Narrator] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(gentle music)