On forgiveness, determination and stretching with your kitchen sink.

Happy Thursday! Here’s an anecdote, an exercise and an inspiration.

Anecdote: In my 20s, I was incredulous when my mother, a yoga teacher, forgave my grandfather for a devastating betrayal. She credited her yoga practice for teaching her that anger causes the greatest suffering in the one holding onto it.

Regardless of religion or belief, all of us mess up. All of us are wronged by others. And few skills relieve suffering more than the abilities to apologize and forgive. This is yoga off the mat: Take action or let go.

If you are observing Yom Kippur today, I wish you an easy and meaningful fast.

Exercise: A great way to integrate more movement into your life is to habit stack. Do an exercise at the same time as something else you’re doing anyway. Like washing dishes.

The 7-shaped stretch in this video is like a down dog with the arms elevated. Step back until your arms are in line with your ears. This will open the shoulders and elongate the spine. Bend your knees a little if needed to keep a slight U-shaped curve (anterior tilt) in the low back. Keep stepping back until you feel the opening through the back of your legs as well. Imagine lifting your arms toward the ceiling as you soften between the shoulder blades and breathe. Check that your ribs aren’t flaring out toward the floor. Hold the position for 10-30 seconds (or as long as you would like).

Heel raises both strengthen the calves and calm the nervous system. Try 10 reps for one or a few sets.

The squat with traction opens the shoulders and back as well as the hips and ankles. If you can’t squat as deep as I’m going here, step back a little so you still have your arms extended for the upper body benefits. Again, hold for 10-30 seconds, or longer if it feels good and you have the time. Another nice variation: You can pulse in and out of the position.

Inspiration: “This is my rock of hard work and perseverance,” my 9-year-old son said, picking up a gray stone last Saturday. We had just crossed the finish line of what was advertised as a 25-mile bike ride but ended up being 30, the last 10+ miles mostly uphill on a highway.

For an avid adult cyclist, a 25- or 30-mile ride is no biggie. For my family of four, it was substantial, especially given that both my kids just learned how to ride bikes a year ago. And for my 9-year-old, the youngest among more than 200 participants on the Ride to Montauk, it was huge.

My husband paired off with our older son, age 11. For more than three hours, I pedaled behind the younger one, my heart bursting with a mixture of pride and fear of him falling. A few times a minute, I assured him I was still right there. When given the option at the 15-mile rest stop to be driven to the end, he was offended. Yes, we were slower than others in our group, but so what?

I don’t think either of my kids will soon forget their accomplishment, but we have the rock just in case.