Sit in Easy Pose. Extend the arms in front of the body with the palms facing up, making fists of the hands.

Strike the right arm with the back of the fist of the left arm, starting near the wrist and moving up toward the elbow. Reverse arms and repeat. Strike with considerable force at the wrist, mid-forearm, and elbow joint.

Continue for 3 minutes

Sit in Rock Pose; on the shins with the buttocks on the heels. Place the palms on the thighs.

Begin flexing the spine, allowing the shoulders to round and flex with the movement.

Continue for 3 minutes.

Remain in Rock Pose. Extend the arms in front of the body with the palms facing down.

Keeping the elbows straight, begin alternately striking the thighs just above the knees with the hands. Increase the pace as you continue, keeping the breath normal.

Continue for 3 minutes

Remain in Rock Pose and place the hands on the hips.

Begin flexing the lower spine. As the chest lifts draw the elbows back; as the spine rounds back, bring the elbows forward.

Continue for 3 minutes. The relax for 2 minutes and remember God.

Sit in Easy Pose and rest the hands on the legs.

Roll the shoulders forward twice. Then swing the arms forward across the chest.

Continue for 3 minutes.

Crow Squats

Stand up with the legs shoulder width apart. Extend the arms in front of the body and place one hand on top of the other with both palms facing down.

Squat into Crow Pose and return to the standing position.

Continue for 3 minutes.

Crow Squats w/arms interlaced over the head

Remain standing and extend the arms over the head with the hands in Venus Lock and upper arms against the ears.

Squat into Crow Pose and return to the standing position.

Continue for 3 minutes.

Crow Squats w/arms behind the back

Remain standing, extend the arms behind the body, and place the hands in Venus Lock at the base of the spine.

Squat into Crow Pose and return to the standing position.

Continue for 1 minute.

Sit in Easy Pose. Leave the eyes 1/10th open and meditate.

Bring the hands together in front of the chest, fingers pointing away from the body. The fingers are pressing against each other from their bases to the fingertips; the thumb tips touch. The palms are three inches apart. Push the fingers toward each other with maximum pressure.

Continue for 3-5minutes.

Afterwards relax in Easy Pose and let the shoulders hang for a few minutes.

Energize your body and mind with this rigorous set of 10 exercises.

This set can be practiced in pregnancy, with a few modifications. Go at your own pace, and always stop if something doesn’t feel right.

Consult your healthcare professional before attempting to do this set while pregnant.