Deep
Breathing:
Place Hands on Ribs. Take a deep breath in - feel rib
cage expand. Slowly exhale, gently pull belly in. Inhale
count 1-5, Exhale count 1-5. Repeat 5-10 breaths. |
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| Sunrise
breathing
Start with the arms down by the sides.
As you inhale, raise arms out to sides and overhead
eventually bringing palms together.
Exhale return arms down by sides. Move
slowly….
Repeat
for 5-10 breaths
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Neck
Stretch
Bend
the neck taking left ear to the left shoulder.
Extend right arm toward the floor. As you inhale, feel
the breath filling the right side of the neck
As
you exhale, stretch the right fingertips toward the
floor.
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Neck
Stretch 2
As
you inhale, tilt head back to your degree, eventually
allowing the back of the scull to rest on the top of
the spine.
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Neck
Stretch 2 cont'd
As you exhale, take the chin toward
the chest.(repeat 5-10 times).
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Shoulder
Warm-ups
Lift
shoulders up toward ears
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Shoulder
Warm-ups cont'd
Roll
Shoulders backwards in large circles. Repeat 12 times
Roll
Shoulders forward in large circles. Repeat 12 times
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Wrist
circles
Interlace
fingers, hold palms and forearms together, circle the
wrists in a clockwise motion 12 times then rotate in
a counter clockwise motion 12 times. |
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| Twist
Sit
at front edge of chair. Lengthen spine upward.
Turn to right, hold back of chair with right hand, put
left hand on right knee
Inhale, sit tall, Exhale and twist deeply.
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| Side
Bend
Sit
at front edge of chair. Lengthen spine upward.
Inhale and reach left arm upward, rest right hand on
right leg.
Exhale and lean body to the right. Breath deeply 5-10
breaths into the left side of the body.
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| Cat
Tilts
Sit at front edge of chair. Lengthen
spine upward.
Place
hands on knees
Inhale arch back lifting chest up and forward
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| Cat
Tilts cont'd
Exhale
rounding back and pull belly in. Repeat
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