Week 4

Week 4: Yoga + Humming (15 minutes/day)

Activity 1: Gentle Yoga Flow (10 minutes)

• Practice Child’s Pose, Cat-Cow, Cobra, and Savasana with slow, controlled breathing.

Activity 2: Humming (5 minutes)

• Hum or "Om" while holding each pose to stimulate the vagus nerve.

Bonus Activity

Somatic Butterfly Hug

• Face your palms to your chest. Bring your thumbs together so your hands look like a butterfly.

• Bring your hands to your chest.

Alternate tapping your hands on your chest, slowly and rhythmically (left, right, left, right, etc.) for at least 8 rounds.

• Don't forget your deep breathing while you're fluttering your butterfly wings.

• You can tap and breathe in the same rhythm.