Mindfulness, Movement, and Exercise

What happens when you combine a forward fold, a down dog, a deep squat, and a bit of rotational play? You get a fun little movement sequence that wakes up your coordination, balance, and awareness—without requiring perfection.

This short practice is all about weight transfer: from feet to hands, hips to heels, and back again. It gives your body a chance to explore grounded movement in a non-linear way, with options to suit your current range and strength.

Here’s how it goes:

* Start standing.

* Slide your hands down your legs and walk forward into a down dog shape.

* From here, either:

Let your hands pull your feet underneath you, or

Give a little hop forward into a deep squat.

* Once squatting, reach one hand behind you, then the other.

* Return the hands forward and walk yourself back out.

If a deep squat with hands on the ground feels like a stretch (literally or figuratively), I offer a more accessible variation in the video. It includes using your hand and thigh as support to get in and out of the floor-based version.

This isn’t about doing it “right”—it’s about exploring what feels possible in your body today.

▶️ [Watch the video above]

Let me know what you notice. Did one variation feel more natural than the other? Did something surprise you?

If this resonated, consider liking, sharing, or subscribing. I’m glad you’re here.

—Jenn

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

Do your hips ever feel sticky, stiff, or just...blah?

Here’s a playful way to bring life and mobility back into your hips—no fancy equipment or long warm-ups required. I

In this short sequence, I walk you through a figure-eight hip mobility sequence that’s become a staple in my own routine. It’s rhythmic, it’s dynamic, and it wakes up not only your hips but your coordination and sense of balance.

🌀 Here’s the idea:

* Start on one foot.

* Let the other foot lightly sweep behind you, tracing a figure eight in space.

* You’ll cross the midline, step out to the side, and shift your weight—then switch.

* Back and forth, fluid and free.

It’s low-stakes, but surprisingly rich.

You’ll feel your hips loosen, your weight shift smooth out, and your attention settle into your body.

👉 Watch the video above.

If you try it, let me know how it feels.

—

Jenn

Movement educator, body whisperer, figure-eight enthusiast

🌐 www.jennpilotti.com

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

What does reaching overhead actually feel like in your body?

In this short floor-based exploration, you’ll play with three different overhead positions—each one asking you to connect through the arm in a slightly different way. No props required (unless you prefer your yoga mat).

You’ll begin on hands and knees, experimenting with pressing from the outer arm through the pinky finger. From there, you’ll explore forearm support, and finally a dynamic down dog variation where one arm might even float.

The goal? Not perfection. Not flexibility.

Just noticing. Reaching. Playing.

Let your body show you which version feels best today. Revisit as often as you'd like.

▶️ Watch the video above

Let me know what you discover.

—Jenn

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

Have you ever felt like your hips were "stuck"?

Maybe rotation feels clunky, or you just don’t know how to move through your torso without overcompensating somewhere else.

This week, I’m sharing one of my favorite tools for unlocking rotation in a grounded, accessible way—using a broomstick (or, if you’re feeling fancy, a martial arts stick).

In this short, playful video, I guide you through a standing movement sequence that teaches rotation from the ground up.

We use the image of a clock face to orient your steps, add arm reach to support the twist, and explore different levels of challenge—from a basic pivot to a deeper lunge variation.

It’s simple, surprisingly effective, and works beautifully for folks who feel stiff or uncertain rotating while upright.

Try it out, and notice:

* How your feet initiate the movement

* How your arms and torso follow the turn

* If you feel more open or mobile afterward

Sometimes, the key to “unsticking” isn’t forcing more stretch—it’s learning how to move better.

🎥 Watch the video above.

Let me know how it feels for your hips—and if you try the horse stance version!

Warmly,

Jenn

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

Have you ever thought of your breastbone and pubic bone as steering wheels for your torso and pelvis?

In this short and potent mini-lesson, I guide you through a simple floor-based movement that helps you feel how these two anatomical landmarks—your xiphoid process (at the base of the breastbone) and your pubic bone (at the front of your pelvis)—can influence how you roll, move, and organize your body.

We begin by initiating movement from the breastbone, then shift perspectives and try the same motion led by the pubic bone. Each variation offers a slightly different felt experience—helping you build clarity in how your upper and lower body relate to one another.

🎥 Watch the mini-lesson above (3 minutes)

Whether you’re a movement teacher, a floorwork enthusiast, or simply curious about how your body works, this practice invites you to feel the steering from both directions—before we explore how they work together in the next video.

✨ Movement is more than muscles—it’s awareness, choice, and connection.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

Hi friends,

This week’s video is inspired by a question that came up twice in 24 hours—always a good indicator that it's worth addressing:

👉 “What do I do when I feel fear during a movement practice? How do I work toward the edge without pushing too far?”

Fear is a natural part of movement, especially when there’s a fall involved, or a shift of weight into unfamiliar territory (hello, handstands 👋). But when we push too far into fear, our nervous system kicks into high alert—bracing, holding, and blocking the very coordination we’re trying to build.

In this video, I share:✅ Why certain parts of movement (like weight shifts and falls) often trigger fear✅ How to make a movement smaller to find your “safe edge”✅ Why starting from a grounded, anchored position can transform your experience✅ How these ideas apply across different movements—from handstands to shoulder rolls to simply getting to the floor

If you’re someone who’s working through fear—whether it’s upside down, rolling, or even standing transitions—this one’s for you.

🎥 Watch the video above

Let me know what comes up for you. And if you find this helpful, feel free to like, share, or reach out with more questions. I love hearing from you.

With movement,Jenn

P.S. Curious what your "safe edge" might feel like? Try crouching before your next handstand attempt and see what changes. You might be surprised.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

Ever feel like your feet and hands are on completely different pages? 😅 Let’s change that.

In this super short (and surprisingly fun) movement snack, I guide you through a simple weight shift—from foot to foot, then into your hands. 🌀 It’s a great way to:✨ Build body awareness🧘‍♀️ Prep for floor work or arm balances💫 Feel more in your body in just two minutes

🎥 Watch the video here and give your nervous system a gentle nudge toward balance and control.

Your feet (and hands) will thank you.– Jenn

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

Sometimes the simplest movements reveal the most.

In this short, 2-minute video, I guide you through a gentle exploration of weight shifting—from your hands to your feet. You’ll get curious about how your hands feel on the ground, where your weight naturally wants to go, and how to build comfort transitioning that weight forward and back.

This kind of practice helps build trust in your body, especially in movements that ask you to support yourself with your hands (think crawling, floorwork, or inversions).

Take two minutes, find a little space on the floor, and let’s move together:

Warmly,Jenn

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

Recently, while teaching a workshop, I watched a participant transform her handstand—just by not squeezing her glutes.

She had been told, as so many of us have, that engaging everything tightly—glutes, abs, shoulders—was the path to better balance. But when she softened that approach and focused instead on alignment and direction, she found new ease in her movement. In fact, she said it was the best her handstand had ever felt.

This week's podcast episode is called The Tension Trap: Rethinking Engage and Squeeze in Movement. It’s all about how we often fall into the habit of over-recruiting muscles in an effort to feel “stable,” and how that can actually limit movement quality, coordination, and long-term adaptability.

If you’ve ever been told to “engage your core” before you move, or to “squeeze your glutes” to protect your back, this episode is for you.

We explore:

* Why tension isn't the same thing as control

* How chronic muscle gripping (especially in the glutes or pelvic floor) can lead to discomfort

* What your nervous system actually needs for efficient, coordinated movement

* How external focus and directional intention can support natural engagement (without force)

I also walk you through a simple roll-up experiment to feel the difference between tension-driven movement and movement shaped by intention and rhythm. Spoiler: one of them feels a lot better—and often works better, too.

🎧 Listen to the episode aboveor search Mindfulness, Movement, and Exercise wherever you get your podcasts.

If this resonates, feel free to forward it to a fellow mover, teacher, or over-squeezer.

In movement,Jenn

P.S.—Interested in learning more about the upcoming handstand course? Learn more here.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

In this short morning flow, I explore what happens when I lead with my xiphoid process—that small, bony landmark at the base of the sternum. It’s subtle, but powerful. As I rise from the floor to standing, letting this point initiate movement changes the entire experience.

What happens when you lead with your xiphoid process? Can you sense how it helps direct your momentum or shift your orientation in space?

Give it a try. Move slowly. Get curious. Let your xiphoid guide you—and see where it takes you.#MindfulMovement #EmbodiedMovement #MovementExploration #MorningFlow

#MovementMatters #CuriousMover #JennPilottiMovement

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com