Sara Pam Neufeld

Sara Pam Neufeld Microdose your sanity.

Tips + tutorials to get you moving and breathing in the thick of it all, from a mom, sandwich generation caregiver & yoga teacher of two decades.

06/01/2026

This little move checks off so many boxes at once!

✅ Improves balance.
✅ Improves hip mobility (lifted leg) in both internal and external rotation.
✅ Improves strength of the standing leg and glute.
✅ Requires focus to stay in the present.
✅ A great chance to practice breathing mindfully.
Standing on one leg, lift the other to hip height, knee bent. Circle the foot out while moving the leg to the side. Then reverse directions with both the foot circle and the leg movement. 

Modifications: Hold a wall for support. Don’t lift the leg as high as I do in the video, and make the range of motion to the side and back smaller.

Do one set or repeat a couple of times.

Comment BACK and I’ll send you a link to a free collection of low back exercises. 💕

05/31/2026

This little move checks off so many boxes at once!

✅ Improves balance.
✅ Improves hip mobility (lifted leg) in both internal and external rotation.
✅ Improves strength of the standing leg and glute.
✅ Requires focus to stay in the present.
✅ A great chance to practice breathing mindfully.

Standing on one leg, lift the other to hip height, knee bent. Circle the foot out while moving the leg to the side. Then reverse directions with both the foot circle and the leg movement. 

Modifications: Hold a wall for support. Don’t lift the leg as high as I do in the video, and make the range of motion to the side and back smaller.

Do one set or repeat a couple of times.

Comment BACK and I’ll send you a link to a free collection of low back exercises. 💕

05/28/2026

Yup, I’m encouraging you to massage your feet with the outside of a metal spoon. 😊

This simple technique is grounding for the nervous system and good for a variety of foot ailments. Just take a spoon — metal, not plastic — and massage the sole of each foot for a minute or two. Work up and down and side to side, lingering over any tight spots, with whatever amount of pressure feels right.

If you really want to get fancy (especially if your feet are dry), put some lotion on your feet first.

I’d love to know how this feels for you.

Comment BACK and I’ll send you a link to a free collection of low back exercises. 💕

05/26/2026

If you have time for a single hip exercise, the one in the video above is what I recommend. It is called a hip controlled articular rotation, or CAR. A healthy joint should be able to rotate in both directions, and doing hip and shoulder CARs regularly is a great way to prevent injury and stay mobile as we get older.

These hip rotations are harder than they look! Do lift the knee as high as you comfortably can, but don’t worry if it isn’t far. Breathe into any spots of tightness, and back off if you experience pain. The slower the motion the better. (I’m going a bit faster than I normally would in the video since online attention spans are short!)

CARs are not, of course, traditional yoga poses, but through the years I’ve drawn a lot from fitness to establish basic mobility as well as stability in my body, and I believe that any movement practiced mindfully with the breath qualifies as yoga.

Hold onto a wall or furniture if needed, but over time, if you can practice your balance, that’s great. Lessen the intensity by putting your foot down between each repetition, or ramp it up by holding the balance the entire time.

Try one to five reps per side. If you do this daily for a couple of weeks, I bet you’ll notice a difference in how you feel.

Comment BACK for a link to a playlist of feel good low back exercises from my Substack The Overwhelmed Yogi.

05/25/2026

Sit bone walking looks silly but has so many benefits! It’s great for posture as well as low back and pelvic stability and can be done whenever you have a minute to spare. I used to do this up and down the public hallway when I lived in an apartment building.

If you don’t know where your sit bones are, sit on your hands and you’ll find them. 😊

With your hands off the ground, sit with your legs in front of you. Move your sit bones to travel up and down the length of a yoga mat or a hallway. Or, in a smaller space, you can do the variation shown in the video where you bend and straighten your knees.

I’m showing it here up and down a yoga mat, but any floor you don’t mind sitting on will do. The bent-knee variation at the end of the video is especially good if you’re in a small space.

Comment BACK and I’ll send you a link to a free collection of low back exercises. 💕

05/22/2026

We all get tight hip flexors from sitting. We all get stressed. This exercise is great for both those things.

Roll up a blanket or towel, place it across your hip creases and lie down on your belly. If this feels too intense, make the roll smaller. Any position comfortable for your head and arms is fine.

Pigeon toe your feet to the heels splay out. Then as you breathe, notice specifically the rise and fall of your back, the expansion and contraction of your ribcage.

Now stay. Three to five minutes. Here’s what you can expect when you get up:

* Your hip flexors have released.
* Your low back has broadened, with reduced tension.
* Your body’s relaxation response has been triggered, and you feel calmer.

I’d love to hear how this goes for you.

Comment BACK and I’ll send you a link to a free collection of low back exercises. 💕

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