b'dance in seated positions are valuable tools for your movement toolbox. Most of the movements, called asana in yoga and kata in Tai chi, translate well to being practiced in a chair or seated position. The pace of the practice will depend on your individual needs and desired outcomes. Consider trying different disciplines or practices and see what works best for you.PPrreeppaarreettoo mov moveeMoving gently, even while seated, takes effort. Both focused breathing and awareness is a big part of most practices. So, to help you get ready, think about and prepare, the space you will want to use for movement. This should only take a few minutes. Make sure you have enough room to move both your arms and legs. If seated, do you have room to stand at the side of the chair? If standing, are youabletomovearoundcomfortablywithouthittingobjects nearby? For those concerned about balance or falling over, consider being near a wall to help you if needed. Most classes (in person or online) are typically one hour and include warm up and cool down times, so plan to be moving for about 45 minutes. Before you settle in for class, take care of any personal and physical needs, such as visiting the restroom and having water to hydrate. Some people like to arrive early and sit in the space in which they will be moving to set the tone for their activity. Take your time while you move during the class and stop if you feel dizzy or unwell.TThheeTTuurrttlleeWWiinnsstthheeRRaacceeAt rst, moving slower might not seem benecial, but try thinking about it as mix of a long morning stretch, intentional breathing, and, at times, meditation. Focused and intentional movements help with mental acuity and can reconnect our mind and body. Remember, the goal is to keep moving and there is no actual race. Arm and leg lifts that use our bodys natural resistance and gravity tend to be enough for restorative movements. Additional resistance can be of benet for specic outcomes. Ask your team to recommend exercises and movements that work for you, then do them. AAqquuaatticcssiAnother great option for slow and gentle movement is aquatic therapy. The resistance from the water keeps movement owing smoothly and requires less balance than when outside of the water. Aerobics, swimming, weightlifting, and yoga are all great options to consider. Check with your local YMCA or gym to see if they offer 19 msfocusmagazine.org'