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1. Sit in easy pose and raise your arms
up over your head. Move your raised arms in a clock-wise
circle. This movement opens up your shoulders. Move fast.
4 1/2 Minutes. |
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2. Stretch your arms straight up and bend at the waist
touching your hands and forehead to the ground. Rise
back up and continue. 2 1/2 Minutes. |
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3. Stand up and put your hands on the ground. Jump
up and down in this “all fours” position.
Concentrate on your navel, pulling up on it to power
your jumps. 2 Minutes. |
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4. From the standing position, bend forward and touch
the ground. Rise up and bend backward. Continue this
sequence. 1 Minute. |
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5. With the hands on the hips, alternately cross and
un-cross the legs. Move quickly and continuously. 2 Minutes.
6. With your arms overhead, criss-cross your arms and
criss-cross your legs.
2 Minutes. |
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7. Make fists of your hands and hold them about heart
center level. Bend your elbows so that the forearms are
parallel to the ground. Hunch up your shoulders, pull
up on your ribcage and alternately roll each shoulder
forward. 1 Minute. |
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8. Stretch pose. 1 1/2 Minutes. |
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9. Lock your knees to your chest and roll back and
forth on your spine.
30 Seconds. |
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10. Roll back and forth on your spine in lotus pose
or easy pose. 1 1/2 Minutes.
11. Come into the same position as exercise three (on
all fours) and dance to Sat Nam, Wahe Guru Indian Version.
2 Minutes.This is a dance to stretch out the body. Move
the hips, arch your feet, press down with your hands.
Stretch the arms, the rib cage, and the lower back. Turn
your head left and right. Move everything.
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12. Lie down flat and pull your knees alternately to
your chest. Pull one leg in as you stretch the other
leg back out straight and parallel to the ground. Continue
this movement for 1 1/2 Minutes.The navel point is balanced
by this stretch.
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13. Still lying on your back, bring your hands up as
if to clap, but make no sound. Open the arms wide and
repeat the movement. This kriya exercises the muscles
of the chest area. 1 Minute.
14. Lie flat with your arms by your sides and totally
relax. Project from your brow point. 9 Minutes.
15. Stay in the position and sing along with Sat Nam
Wahe Guru, Indian Version.
2 Minutes.
16. Roll your wrists and ankles, rub your hands and feet,
roll on your spine. Wake yourself up.
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17. Stand in tree pose. 45 Seconds. Change legs and
repeat tree pose for 15 Seconds.
18. Use both hands to massage your face, scalp and ears
deeply and vigorously.
1 1/2 Minutes. Massage chest, shoulders and armpits.
30 Seconds. Massage hands, wrists, and arms. 30 Seconds.
Flex spine. 30 Seconds. Stretch your arms.
10 Seconds. Relax. |
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