Sit with your legs stretched straight in front of you. Bend forward from the lower spine and hold your big toes with your hands. Keep the legs, spine, and neck straight, then raise both legs up as high as possible.

Practice Long, Deep Breathing.

Continue for 3-11 minutes.

Stand up straight. Interlace your fingers and place them on top of your head. Lift your left leg, bringing the thigh parallel to the floor. Bend the left knee so the foot is pulled back toward the right leg.

Breath: Long, Deep Breathing.

TIME: Hold the posture on the right leg for 3 to 12.5 minutes.

Then switch and stand on the left leg for 3 to 12.5 minutes.

Finally, return to the right leg for another 3 to 12.5 minutes.

This exercise balances the circulation.

Stand with feet shoulder-width apart. Bend forward from the waist and place your hands on your feet. Arch the head and back upward, similar to Cow Pose.

Keep the eyes open. (If you feel dizzy, stop the exercise.)

Breathe normally.

TIME: Hold the posture with normal breathing for 1.5 minutes.

Then, in the same position, begin powerful navel pumping for 1 minute.

Sit on your heels in Rock Pose. Interlace the fingers behind your back and pull the arms back to open the chest. Then bend forward and place your forehead on the ground, allowing the arms to stretch up at a 90-degree angle behind you.

Breathe normally.

Continue for 4 minutes.

This is a short, accessible set that taps into the incredible energy and creative flow of the human sensory system. It is this creative energy that empowers us to truly connect with and touch the hearts of others.