November Challenge: Bear to Bliss

As the light fades and the air cools, we turn to one of nature’s wisest teachers — the bear.
When winter nears, the bear doesn’t push harder or do more. It gathers warmth, moves with intention, and rests deeply. That’s the spirit behind this month’s challenge: to move gently, breathe deeply, and care for yourself through the darker season.

Here’s the flow:
1️⃣ Cat-Cow — Loosen and lengthen your spine so you can move freely, just like a bear roaming in the wild. On all four, hands below your shoulders and knees below your hips. Inhale as you arch your spine and your head is coming up. Exhale round your spine with your chin towards your chest. 
2️⃣ Bear to Downward Dog — From a strong, hovering bear pose to the stretch and length of Down Dog. Flexibility, core stability, and balance all in one. Starting in a downward dog pose on hands and feet, straight arms and legs. From here inhale as you bend your knees, hovering just above the floor, keeping a strong core. Exhale as you push back up to downward dog with your imaginary tail up to the ceiling. 
3️⃣ Sweeping Camel — Tall kneeling position. Sweep one arm at a time back in a gentle arc as you inhale. Exhale as you sweep the arm back the same way. Your other hand can rest on the thigh or support your lower back. Open your chest, expand your lungs, breathe deeply… and feel blissful.

Each movement is a quiet act of care — keeping your joints warm, your breath open, and your body alive with gentle energy.
This is not about powering through. It’s about honoring the season: moving to stay warm, to stay connected, to feel alive in your body.

And because November reminds us to pause in gratitude — let each breath, each small stretch, be a thank-you. A thank-you for your body, your breath, your strength, and the space you create for yourself.

From Bear to Bliss — all in 3 minutes a day. 🐾✨

See the video and tracker below to begin and stay consistent all month long.