PART 1:

Sit in Easy Pose with a straight spine.

Your left elbow is bent and rests close to the rib cage.

The left palm faces upward, with the fingers pointing straight ahead.

Make an "O" of your mouth and breathe through your mouth in the following manner.

Make an "O" of your mouth and breathe through your mouth in the following manner: Inhale in three strokes as you touch the floor by your right side with the palm of your right hand and bring your right hand back toward your left palm. As the right palm touches the left palm, exhale in one stroke through the mouth.

Time the motion of your right hand so you touch the floor and return within the three strokes of your inhale.

You exhale in one stroke only as the right palm touches the left palm.

Continue is this manner, breathing powerfully from the diaphragm.

TIME: 8 minutes.
To End - Inhale. Exhale, relax the breath.

PART 2: Close your eyes and continue the exercise, but move faster.
TIME: 8 minutes.

To End - Inhale. Exhale, relax the breath.

Inhale and exhale through the "O"-shaped mouth.

Begin moving your arms in outward circles in front of your chest. The motion is something like scooping water up out of your lap, dashing it on your face, and then circling your arms outward and back to your lap.

Move vigorously to open up your chest and to exercise the muscles of your shoulder blades.

TIME: 4 minutes.

To End - Inhale. Exhale, relax the breath.

Rest your right hand on your left at the center of your chest about level with your shoulders. The palms face down.

Keep the hands touching as you move them four to six inches up and down. Move rapidly.

Breathe through the "O"-shaped mouth in time with the movement.

TIME: 2 minutes.

To End - Inhale. Exhale, relax the breath.

Stand up and dance, shaking the entire body to the rhythmic beat of Bangara music.

Lift your arms in the air, loosen your shoulders, spine, and hips. Break up your body blocks with rhythmic movement.

Move vigorously and make yourself sweat.

TIME: 11 minutes.

To End - Inhale. Exhale, relax the breath.

PART 1: Spread your legs shoulder width apart, keeping your knees straight.

Lean over so that your torso is parallel with the ground.

Rest your hands on your knees to support your torso.

Let your lower back stretch out, allow it to open up.

TIME: 2 minutes.

To End - Inhale. Exhale, relax the breath.

PART 2: Let the hands slip off the knees, arms relaxed, and allow your body to hang forward.

Bounce slowly and gently, allowing the weight of your body to stretch the spine and the muscles in the back of the legs.

TIME: 2 minutes.

To End - Inhale and gently rise up straight.

When the shoulders become tight, it creates a sense of heaviness and aging in the body. Vitality begins to diminish. To maintain health and flow, it’s essential to keep the shoulders open and free, just as it is important to prevent stagnation or crystallization in the feet.