light & gather

Some days, movement looks like stretching in bed before your feet hit the floor. Other days, it’s a slow circuit that brings warmth to your body. And sometimes, it’s a vehicle to work out all the restless energy pent up from cabin fever. 

None of these are better than the other. 

They’re just different expressions of the same need: to stay connected to your body through the middle of winter.

This post is an invitation to move with January, not against it — in three ways, at three different speeds, depending on what you have to give.

1. The Cozy Workout

“I don’t want to work out, but I want to feel better.”

Where: Bed, rug, or couch
Time: 10–20 minutes
Goal: Warmth, circulation, nervous system regulation

Movements

• Diaphragmatic breathing (5 slow breaths)
  
  • One hand on chest, one on belly
    
  • Long exhales
    
• Ankle circles & foot flexion
  
  • 10–15 circles each direction
    
  • Do this lying down
    
• Knee hugs + gentle spinal rock
  
  • Hug knees to chest
    
  • Rock side to side
    
• Supine spinal twist
  
  • Hold 30–60 seconds per side
    
• Neck release
  
  • Slow half-circles only
    
  • No forcing
    
• Isometric glute squeeze
  
  • 5 seconds on / 5 seconds off
    
  • 5–8 rounds
    

Why it fits the theme

This is chips energy.
Simple, accessible, no friction.
It’s movement as care, not performance.

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2. You Can Feel Spring in the Air

“I want to move, but I don’t want to exhaust myself.”

Where: Living room, bedroom
Time: 20–30 minutes
Goal: Mobility, strength, light heat

Movements

• Cat–cow
  
  • 6–10 slow reps
    
• World’s greatest stretch (modified)
  
  • Short range, no rushing
    
• Isometric split squat hold
  
  • Back knee down or elevated on pillow
    
  • 20–40 seconds per side
    
• Glute bridge hold
  
  • Hold at the top
    
  • 30–45 seconds
    
• Dead bug (slow)
  
  • Focus on control, not reps
    
• Standing forward fold + shoulder release
  
  • Let arms hang
    
  • Breathe
    

Why it fits the theme

This is bread and butter.
Still simple — but richer.
You’re meeting your body halfway.

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3. Stir Crazy, I Need to Move Now

“If I don’t move my body, I might scream.”

Where: Anywhere
Time: 25–40 minutes
Goal: Release, strength, emotional discharge

Movements

• Slow squat to stand
  
  • Sit deep, stand tall
    
  • 8–12 reps
    
• Wall sit (isometric)
  
  • 30–60 seconds
    
  • 2 rounds
    
• Bear crawl hold or slow crawl
  
  • 20–30 seconds
    
• Lunge pulses
  
  • Short range
    
  • Controlled
    
• Plank hold
  
  • Knees down is fine
    
  • Focus on breath
    
• Floor-based stretching to close
  
  • Hips
    
  • Hamstrings
    

Spine