Being Mindful of Your Health and Well-being

Integrate your body, feel harmonious, and create a sense of expansion. Allow yourself to rediscover an internal sense of wholeness that, in today’s fast-paced world, is often lost.


If you have a restless body and a hyperactive mind that makes it difficult to focus, the appropriate practices will iron out physical tension, and calm both mind and emotions. Every practice represents a raising of consciousness that creates a reversal of its current state or condition. You now have the chance to appreciate your essential wholeness.


At KIAN, your health and well-being matters to us. Have a look at these exercises that will give you the exact tools to improve body, mind and soul.


Come to the edge of your seat, plant both your feet on the floor, sit up nice and tall. And before starting, remember to stay mentally present and breathe consciously during the execution.


Take a deep breath in and a long exhale out.




Neck releases


The neck is a common storage spot for our tension. This exercise brings the benefit of easing out stress and strains.

  1. Sit up tall and drop your left ear to the left shoulder. After a few seconds, you may deepen your neck stretch by gently pushing your head downwards with your left arm.

  2. Repeat step 1 for the right side.

  3. Tuck your chin in to the chest and allow it to hang a little. Now, return your head slowly and lift your chin upward. Repeat this movement two or three times.

Easy seated pose

This simple seated position helps with posture centring and relieves backpain.

  1. Sit upright on your chair, fully extend your arms and place your hands on the table in front of you.

  2. Use your breath and gradually move backwards, lowering your body and allowing your chest to open. Hold for a few seconds and slowly move back to the starting position.

  3. Repeat this a few times to release lower back tension. Remember to breathe throughout the movement.


Alternated breathing


This practice purifies and balances the flow of energy. It is especially beneficial when you need to recentre yourself.

  1. Sit in a comfortable position. Using your right hand, place your thumb on the right nostril and your ring finger on the left nostril.

  2. Close your right nostril with your thumb and inhale through your left nostril, slowly and deeply.

  3. Next, release your thumb and close your left nostril with your ring finger.

  4. Exhale slowly through the right nostril.

  5. Now do it in reverse, this time inhaling through the right nostril and exhaling through the left.

  6. Try this for a minute or so.




Back twists

By rotating the spine, we can stretch our back and reconnect with our heart.

  1. Relax your shoulders, place the right hand on the left knee and the left hand on your chair, use them as a lever to deeply twist your body to the left side. Stay there for a few breaths, expanding the heart and chest as you inhale, then twisting more as you exhale.

  2. Repeat this movement for the right side.


Forward bend

This pose gives you an intense stretch as the body folds forward and offers an opportunity to reconnect deeply with our inner being.

  1. Inhale and lengthen the spine upward.

  2. Exhale and bend forward from the hips, extending your arms and bringing the fingertips closer to the floor.

  3. Spend several breaths in this position, allowing the body to deeply stretch by releasing the weight of the head, shoulders and arms.


Side to side


This movement develops concentration and awareness by mobilising each of the vertebral joints.

  1. Inhale and raise your arms overhead with your palms pressed against each other. Hold this position for a few breaths, letting the spine elongate. Consciously soften the shoulders.

  2. Interlace your fingers and push the palms outwards and upwards.

  3. Take a breath and on exhalation, side bend to the right while keeping your body aligned on the plane.

  4. Inhale and come back to centre, then exhale and side bend to the left.

  5. Repeat the movement for a few rounds.



Throughout the process, be conscious of your breathing and how it brings both your mind and body together.

As you finish, you may want to sit for a moment with your eyes closed and enjoy the sensation of calmness and well-being.