Move Into Focus

Knowledge is power, and embodied knowledge — that you not only know, but feel — is key to high performance. Here are two ball-based body releases and one self-care technique from Jill Miller, self-care expert and creator of Treat While You Train, designed to give you insight into your anatomy.

To get started, you’ll need one Yoga Tune Up® (YTU) Therapy Ball.

Inner-Breath Metronome

Equipment: none

Give your mind the challenge of physiological listening, and improve your ability to sense your breath and your heart’s pace. You can do this — and increase your concentration and focus — by counting four phases of breath as if you’re watching the most captivating movie ever made: the movie of your interior world.

Map Your Back

Equipment: one YTU Therapy Ball

Your spine houses the brain’s tail (your spinal cord), and if you have tension patterns that affect the small muscles along your spine, the ripple effect impacts many systems of your body. That’s because your body’s physiological processes depend on your spinal nerves functioning well, and they function best when spinal alignment is optimized. Spinal alignment ultimately helps your body to “think” clearly.

Propeller Arms

Equipment: none

This move takes your shoulders through their full range of motion dynamically. It also requires you to hone in on cross-pattern skills that we lose if we don’t use them. Cross-pattern movements are important because they awaken the right and left hemispheres of the brain.