Sara Pam Neufeld

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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.

Save this post for your next busy morning and drop MOVE in the comments to get a link to 40+ free movement breaks to bui...
10/16/2026

Save this post for your next busy morning and drop MOVE in the comments to get a link to 40+ free movement breaks to build mobility, strength and balance when you’re tight on time. 💕

Just a few of my favorite exercises to do first thing, from a longtime yoga teacher and mom constantly on the run in the mornings.

Try 30 seconds per move (1 minute total for exercises done on right and left sides), and you’ll be done in under eight minutes. Need to be out the door in five? Do 15 seconds per side. The hold times are just suggestions.

Butterfly rocks: Hold the ankles to traction your spine, lengthening the crown of your head toward the ceiling. Rock side to side. 15-30 seconds.

Side bend with forward fold: Keep the legs in butterfly or sit cross-legged. Keep the opposite sit bone down as you reach the arm overhead. 15-30 seconds per side, 15-30-second forward fold.

7-shape stretch, elbows on bed: Bend your knees as much as you need to keep a slight u-shape curve in the low back. Rock side to side a little if it feels good. 30 seconds.

Leg elevated high lunge: Option to lift your arms overhead, or keep the hands down on the bed as shown. 15-30 seconds per side.

Leg elevated extended side angle: Spin your bottom ribs toward the ceiling. 15-30 seconds per side.

Leg elevated hamstring stretch: Flex the foot on the bed, and center the torso over the leg. It’s fine if the knee has a little bend. 15-30 seconds per side.

Twist: Staying in the hamstring stretch, reach to the outside of the outstretched leg with the opposite hand. Place the same side thumb in the hip crease as you twist. 15-30 seconds per side.

Cobra on bed: It’s ok to keep the toes curled under. Lengthen through your tailbone until you feel a slight engagement of your low belly. 30 seconds.

Standing figure 4: Keep the top foot flexed, bottom knee bent. 15-30 seconds per side.

Squat with traction: Don’t worry if you can’t go deep. The hands on the bed should provide spinal traction. 30 seconds.

7-shaped stretch, hands on bed: Again, keep a u-shaped curve in the low back even if it means your knees stay bent. 30 seconds.

❤️

10/14/2026

If we haven’t met yet, hi! I’m Sara.

This page is for people who want to be move better and breathe easier despite a whole lot of stress in their lives. Follow Sara Pam Neufeld | Yoga for Overwhelmed Moms for functional mobility, balance & nervous system training to squeeze in when you have a minute — not an hour — to spare.

My own morning routine on school days currently averages three minutes. And it’s so much better than nothing. 💕

❤️

10/09/2026

Believe me when I say, strategically sprinkling a few exercises into your busiest days can have huge benefits physically and mentally. 🫶

Comment MOVE for a link to 40+ free movement break tutorials from me and my pup Suzie Taylor on my Substack The Overwhelmed Yogi. 🧘 🐕

10/09/2026

Believe me when I say, strategically sprinkling a few exercises into your busiest days can have huge benefits physically and mentally. 🫶

Comment MOVE for a link to 40+ free movement break tutorials from my Substack The Overwhelmed Yogi.

10/05/2026

As I’m nearing 50, I am thinking a lot lately about the body I want to be left with when my kids are grown. All of the movement breaks I post are good for strength, mobility and/or balance, but few are linked to longevity as clearly as standing with no hands.

According to a study published in the European Journal of Preventive Cardiology, scores on the sit-stand test among participants ages 46 to 75 were predictive of mortality overall as well as cardiovascular causes of death. Top-scoring participants in the study did a variation where the shins and knees did not touch the floor. But all three of options here are a great start to building a more independent future.

Knee injuries and degeneration are often the issue for those who can’t get up and down from the floor. If you’re in that camp and none of the variations in the video are for you, I recommend squatting to a chair and standing up from a chair without hands — even if you can only do a single rep to start.

Option 1: 90-90 to lunge
To work up to this, practice your 90-90 hip stretch and lunge as separate components.

In a 90-90, a key alignment point is keeping your feet flexed. The front leg is in external rotation while the back leg is in internal rotation. If 90-90 is hard for you, determine if one or both of these is your sticking point. You can break it down further and practice a reclined figure 4 stretch for the front leg and reclined windshield wipers for the back leg. Work with a rolled blanket or towel under the front leg for support in a 90-90. Back off if you feel any knee pain.

Option 2: rock to squat
To work up to this, practice rocking on a mat or padded surface. Separately practice your squat. A great way to squat safely is holding onto a doorframe.

Option 3: kneel to stand
To work up to this, practice getting up and down from a high kneeling position. If that is too hard, hold onto a doorframe.
Separately, sit with your legs to your side and practice shifting your hips to center to kneel.

Follow for more quick exercises that fit into your busy life. 💕

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