#1: Arm Raises
- Breathing in, raise your arms straight out in front of you to shoulder height.
- Breathing out slowly, lower your arms to your sides.
- Repeat two to three times.
- Return to your standing rest pose and take three deep breaths.
#2: Reach Towards the Sky
- Breathing in, reach your arms to the sky.
- Breathing out slowly, lower your arms to your sides.
- Repeat two to three times.
- Return to your standing rest pose and take three deep breaths.
#3 Unfolding Arms
- Start with your fingers touching your shoulders and your elbows pointed out sideways.
- Breathing in, open your arms out sideways and level.
- Breathing out slowly, fold your arms in and touch your shoulders again.
- Repeat two to three times.
- Return to your standing rest pose and take three deep breaths.
#4 Arm Circles
- Join your palms in front of you, arms out straight and down.
- Breathing in, raise your arms in a circle up above your head.
- Breathing out slowly, circle your arms behind you and then bring your hands back together in front of you.
- Continue like this for two to three circles.
- Reverse direction, repeating two to three circles the other way.
- Return to your standing rest pose and take three deep breaths.
#5 Body Circles
- Put your hands on your waist with your elbows pointed sideways.
- Bend forward. Keep hips as still as possible.
- Breathing in, circle upper body to the left and back;
- Breathing out slowly, complete the circle to front.
- Continue like this for two to three circles.
- Reverse direction, repeating two to three circles the other way.
- Return to your standing rest pose and take three deep breaths.
#6 Body Stretch
- Start by bending over and touching the ground.
- Breathing in, reach your arms up to towards the sky.
- Breathing out slowly, reach down to touch the earth.
- Repeat two to three times.
- Return to your standing rest pose and take three deep breaths.
#7 Knee Bends
- Start with your hands on your waist, your heels together and your feet in a V.
- Breathing in, rise up on your toes.
- Staying on toes and keeping back straight, breathe out slowly, bend knees and go as low as comfortable.
- Repeat two to three times.
- Return to your standing rest pose and take three deep breaths.
#8 Leg Stretch
- Hands on waist, shift weight to left foot.
- Breathing in, lift your left foot straight up with toes pointed down.
- Breathing out slowly, point foot out straight in front of you.
- Breathing in, draw foot up and in.
- Breathing out slowly, lower foot to ground.
- Repeat with right foot.
- Repeat the cycle with both feet two to three times.
- Return to your standing rest pose and take three deep breaths.
#9 Leg Circles
- Hands on waist.
- Breathing in, lift your left foot, point it straight out in front, begin to circle your leg to the left.
- Breathe out as you bring your foot around behind your body and back in and forward.
- Continue, making two to three complete circles.
- Reverse direction.
- Repeat with your right foot, two to three times in each direction.
- Return to your standing rest pose and take three deep breaths.
#10 Side Lunge
- Turn left foot out at 90 degrees. Right hand on right waist. Left hand on front of right hip.
- Breathing in, stretch left hand out and up to your left. Follow your hand with your gaze, until your left arm is parallel with your right leg.
- Breathing out slowly, sweep left hand back down to your side.
- Repeat two to three more times.
- Return to your standing rest pose and pause for an in-breath, out-breath cycle.
- Switch to right and repeat.