As the spring equinox approaches, the heaviness of winter here in Minnesota will hopefully begin to shift, adding a little more light each day as we move into spring.
Anyone who supports others — educators, mental health workers, and caregivers — may notice that this new year has felt especially challenging. The past months have held a great deal of upheaval, adding even more pressure to teachers, therapists, and parents who are already working so hard.
What if on March 20, the first day of spring, you commit to moving with more intention?
Whether you practice these movements for yourself or share them with students, clients, or family members, give yourself two weeks to notice how mindful movement impacts your energy, focus, and emotional flexibility.
Here are three simple movements to try along with their benefits:
Tapping
Start your day with gentle tapping — under the collarbones, on the sides of the rib cage, and under the eyes. These acupressure points can help you feel more present and connected while increasing energy and circulation throughout the body. You could add an affirming phrase such as, “Today is going to be a good day.” Tap each point for 3–5 slow breaths — in through the nose and out through the mouth — and notice how you feel. And if you forget in the morning? You can use tapping anytime during the day as a reset.
Plank
Whether you choose a kneeling plank or a raised-knee plank, you are building both core strength and mental toughness. Start with 30 seconds and gradually increase your time over the coming weeks. Invite students, clients, or family members to join you in the challenge. Feeling frustrated or overwhelmed? Try holding a plank and notice how you feel afterward. You could even add an affirming phrase such as, “I let it go” or “I can do this.”
Twisting
Stuck at your computer too long? Losing focus in a meeting? Gently twist in your chair to release tension in your back and re-energize your body. Twisting can also support digestion and stretch muscles that get tight from stress. Notice your students, clients, or kids are getting restless? A simple twist can be used as a helpful reset.
These simple movements get energy flowing, reduce stress, and support overall well-being. Practice intentional movement for the next fourteen days and notice how it helps you feel more present, connected, and hopeful as spring begins.