 |
Tune in and Warm up
See tune in and warm up pages on the website
|
|
 |
1. Press the nerve on the middle finger of the left hand quite firmly where the nail ends and the flesh of the finger starts, hold with long deep breathing for one and a half to three minutes.
|
|
 |
2. Sit in easy pose, take your arms out to the sides and with thumbs pointing up and chin tucked in begin breath of fire for one and a half to three minutes.
To learn how to do breath of fire look at the utube video on the tune in and warm ups page - do not do breath of fire if you are menstruating
|
|
 |
3. Roll shoulders forward and back for one minute
|
|
 |
4. Stick tongue out as far as possible and pant from upper chest. Have palms facing up and off the knees.
The is great for releasing anger and adjusts the nervous system resets after anger. Continue for three to fiveminutes
|
|
 |
5. Press the palms together in prayer pose at the heart centre and breathe long and deep from the navel point for three to six minutes
At the end of the exercise inhale and push your hands together hard, exhale and release.
|
|
 |
6. Bridge pose head back and left leg raised sixty degrees with breath of fire for one to two minutes.
Good for the heart and liver
|
|
 |
7. Rest on back for two to three minutes to absorb previous exercise.
|
|
 |
8. Spinal rolls - hold both arms tightly around both knees and rock backwards and forwards on the spine from the neck to the base
Rock for one to two minutes
|
|
 |
9. Relax on back again for one to two minutes to absorb previous exercise
|
|
 |
10. Run in place with breath of fire for three to five minutes
|
|
 |
11. Sit on heels and join the hands together behind your back in venus lock and inhale one quarter and move the arms up the back a quarter and chant out loud "SA" ...........
|
|
 |
11. continued and then to the next position move to the next quarter say out loud the mantra "TA" ...............
|
|
 |
11. continued and then to the next position the next quarter say out loud the mantra "NA" ............
|
|
 |
11. continued and then to the next quarter position the next quarter say out loud the mantra "MA"..........
|
|
 |
11. Continued .... then exhale the arms all the way back down the back to the starting position saying out loud the mantra "WAHAY GUROO"
Repeat and continue for three to eleven - this exercise strengthens the adrenal glands on the kidneys and "gets someone off your back".
|
|
 |
12. Sit up in easy pose and block alternate nostrils with left thumb and ring finger. Inhale right and exhale left for three to eleven minutes
|
|
 |
13. Inhale, stretch, and open and close the fists
|
|
 |
14. Relax on the back for at least six minutes before starting the meditation - see Weekly meditation page.
|
|
