Even Count Breathing.
Relax, think only of this moment; check the body for tension.
(Inhale for seven, hold for seven, exhale for seven)
Begin by using the right hand, bring the index
and middle finger into the palm. Extend the thumb and ring and
little fingers. The thumb will be next to the right nostril
and the ring and little fingers at the left nostril.
1. Close the right nostril with the thumb and
inhale through the left to a count of 8.
2. Close off both nostrils, and hold the
breath to a count of 8;
3. Lift the thumb off the right nostril and
exhale (through the right) to a count of 8, and then inhale
through the right nostril.
4. Close both nostrils, and hold the
breath to a count of 8
5. Lift the ring finger off the left
nostril and exhale (through the left) to a count of 8. and
then inhale through the left nostril to a count of
6. Proceed to step 2
Repeat six times. If 8 is too long of a count
(or too short), use whatever count works for you. Do not
Circle of Joy
With palms together in front of the heart, send energy to the heart and think of the qualities of divine love, compassion, friendship, devotion. Interlace your fingers, inhale.
Exhale as you extend your arms out in front.
Inhale as you raise your arms above your head.
Exhale as you release your arms down to the sides.
Bring the arms together behind the back; interlace fingers, lengthen and raise.
Release the hands, bring them to your heart, and repeat routine again.
Sit up straight, and with hands extended,
grab hold of each side of the chair.
Feet and Ankles
Lift the left leg slightly and rotate the
ankle slowly. Visualize bring healing energy as you move. Lift
the right leg and repeat.
Bend the left knee so the top of the toes are
under the chair and with slight pressure stretch the toes.
Repeat for left foot.
Lift up onto the left toes until you can feel
the left calf muscle stretch. Repeat for right foot.
Lift toes in the air with the heel touching
the floor. Repeat for right foot.
Bring the toes together and the heels apart.
Bring the heels together and the toes apart.
Extend the left leg. If comfortable lift the
thigh up off the chair. Repeat for right leg.
Do a bicycle motion with the left leg. Make
sure you move the hip and knee joint fully and comfortably.
Repeat with right leg.
Place the fists under the knee and swing
the foot back and forth. Visualize healing energy into
the left knee joint. Repeat for right knee.
Place the left foot, if comfortable, on the
right thigh. While relaxing the left hip, lift the right heel
off the ground. Repeat for right side.
Place the right hand on the left thigh, and on
the inhalation, lengthen your spine, on the exhalation, gently
begin to rotate your torso to your left, rotating only in your
lumbar spine, (move the navel). Continue gradually, over
the course of a number of breaths to inhale and lengthen,
exhale and rotate. Move the twist progressively up your spine,
finishing with your neck. Keep the shoulders level and
relaxed. Hold this position. To exit, inhale and lengthen your
spine, then begin to rotate back to neutral on the
Moving the hands to the thighs, place the
heels of the hands by the hips. With a lengthened straight
spine (keeping the natural curves), exhale, bend forward,
leading with the heart, only as far as you can keep a
straight spine. When you reach your deepest forward bend,
inhale and lengthen your spine for the last time, then exhale
and release your neck and head. Keep a straight spine for a
few minutes and than release the energy from the muscles. If
your back causes you any problems, keep the hands or arms on
the thighs when you completely relax. If you feel comfortable
you can release your hands and head toward the floor. To exit
the pose, slowly bring your hands back to your thighs,
and raise back up with the help of the arms.
1. Slowly move your left shoulder joint in a
circular manner. Try to fully rotate it both clockwise and
counter clockwise. Repeat for right shoulder.
2. Extend the arms out the sides, relax
the shoulders and then let the forearms/hands bend downward at
the elbows. Extend the arms to the sides and slowly rotate
them. Bend the forearms/hands upward at the elbows. Bring the
Elbows together and hold. Spread the elbows apart, putting the
fingers on the shoulders and lift the elbows up. Extend
the arms out to the sides again with the thumb pointing up.
Begin to rotate slowly, until the thumbs are pointed down, and
then continue to rotate comfortably until you cannot rotate
further. Rotate the arms similarly in the opposite
3. Using a tie, hold it in a wide position.
Lift the arms up over the head and then down behind the
4. Holding the tie in a narrow position lift
the arms upward and stretch.
5. Bend your left arm 90 degrees and bring
your arm up in front of you, the forearm vertical at the
midline of the body. Holding a tie over your left thumb,
wrap your right arm underneath and around your left arm, with
the inside of your right elbow under your left elbow.
Grab hold of the tie with both hands. Repeat with your
Keeping the spine straight, lower you head
toward your chest, relaxing your neck. Raising your head back
to vertical, bring your hands behind your head. Look upwards
slightly, elbows apart, and then lower your head toward your
chest using the weight of your hands but no pressure. Release
your hands and return to neutral.
Bring the left ear toward the left shoulder,
then the right ear toward the right shoulder.
Do small relaxed circles with the head,
avoiding tilting the head backwards.