Certified yoga teacher Radiance Basden published an 11-minute stretch and breathwork routine on November 10, 2026, on Yoga Journal, designed to incorporate grounding practices such as mindful stretching, yoga, and breathing exercises into a daily routine.
The practice begins in a comfortable seat on a chair, couch, bench, or rock with feet flat on the ground. Practitioners check in to ensure shoulders, face, and hands are relaxed, and can place hands with palms facing up to receive energy or facing down for grounding. The routine starts with three deep breaths, inhaling through the nose and exhaling through the mouth. This is followed by humming breath, where practitioners inhale through the nose and make a humming sound for the entire length of the exhalation, repeated five times or more.
After three more deep breaths in stillness, practitioners move into hip circles with feet planted shoulder’s-width apart, taking eight circles in one direction leading with the shoulders and guiding the torso forward, around, and back, followed by eight circles in the opposite direction.
The seated portion continues with a seated Cat-Cow flow performed ten times, inhaling to arch the back and lift the chin with hands on the hips, and exhaling to round the spine and tuck the chin with hands on the knees. A seated forward bend variation follows, with clasped hands extended forward for one full breath before inhaling arms up to the sky and exhaling them down at the sides.
The routine transitions to a standing position for a variation of Breath of Joy, where practitioners inhale through the nose to throw arms up overhead with a slight backbend, then exhale through the mouth making a whooshing sound while bending forward, bending the knees, and throwing arms back behind for one full minute. The practice concludes in Mountain Pose, where practitioners stand tall for five cycles of breath.
