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Morning Movement

 Several years ago, I saw a little clip from a wellness center on doing a brief movement routine - about 5 minutes, early in the day. 

For decades, I've known that lymph flow is dependent the movement of our joints and muscles, or can be stimulated by external massage.  

When we move all our joints early in the day, it stimulates lymph flow, which then moves more readily as we mov throughout the day: reaching into the cupboard for a glass, bending to pick something up ...

Ferns on the Oregon coast

The Japanese Morning Exercises are a delightful way to incorporate this movement, and easy to follow along.  At three minutes each, doing the first and second set fulfills that 5 minute minimum! The third set (3 Minutes) can be done seated, and you can do any of the sets twice - options! 

Asa no endo has been practiced in Japan for nearly 100 years (since 1929), the morning exercise music is still broadcast daily! Doing these moments early in the day enhances our all important lymph flow - and just feels good! 

Add some other Japanese practices which benefit elders. These include a version of these 'asa no endo'/ mornings exercises, and several others I already practice. 

This 13 minute practice from Shi Heng Yi is similar to the 'morning exercises,' and begins with warming up the fingers and hands. If, like me, you're a bit of a butterfly and get bored with just one option, give this one a try!

Yoga pracrioners often incorporate the Sun Salutation early in the day, which is a lovely routine as well. 

I often save longer Exercise sessions for a bit later in the day. This summer, my daughter Mary and I have taken ~ 2 mile walks several times a week. She got a rowing machine at the suggestion of her European trained doctor, and that's a great option as well. 

I began doing Qigong 40 years ago, and still love it. While I have several forms and have taught Qigong, I enjoy following a video at times, this one, with Marissa is great. 

Breema is another favorite, with free classes broadcast at 9 AM Pacific time throughout the week. 

And check out the benefits of drinking 2 cups of water upon arising here! I have a lovely pitcher filter which I fill the night before and keep on the counter, so it's easy! 

Do you have a favorite movement practice?
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Comments

  1. KandasOctober 5, 2025 at 11:09 AM

    I am soooo bookmarking the 5 minute routine. I've been looking for something like this. Thank you!

    ReplyDelete
    Replies
    1. Heart Song DreamsOctober 5, 2025 at 8:52 PM

      Yay!! I was so tickled to find the Short routines - and the info about how they set us up (in a good way!) for the rest of the day!
      Nadya

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