The 20-Minute Movement Practice I’ve Done for Years | Yoga, Qigong, Tai Chi & More

The 20-minute movement practice I’ve been doing for years. Over many years of exploring different movement traditions and practices, I gradually put together this simple 20-minute daily routine. It’s a bit of a hodgepodge — drawing inspiration from yoga, tai chi, qigong, Tibetan Trulkhor, Chinese movement practices including some moves I learned on a 24 hour train ride in China, a thing I saw Michael Phelps do before his swims, and many other things I’ve picked up here and there along the way. I never set out to create a particular “system.” I simply kept the movements that felt useful to me and gradually shaped them into a routine that I could practice every day. For years, this has been my daily movement practice. I find that it helps me feel strong, mobile, loose, relaxed, energized and comfortable in my body, and it has become one of the simplest ways I know to start the day feeling physically refreshed. This is the first time I’ve filmed and shared the complete routine publicly. I’m sharing it because it has benefited me so much over the years, and I thought others might enjoy trying it for themselves. This is not intended as medical advice or as a replacement for professional care. Listen to your body, move within your own ability, and modify or skip anything that doesn’t feel right for you. The practice The full routine takes about 20 minutes and moves through a variety of exercises and movement patterns designed to work the whole body. The video includes a complete demonstration so you can follow along and learn the routine. This practice is another part of the journey behind Spiritual Pilgrim — exploring different traditions, ideas and practices that can help us live with greater curiosity, awareness and appreciation for this remarkable human body. If you try the routine, I’d love to hear how it feels for you. Move well. Stay curious. 🙏