Thanks to our guest today Tara Claeys!

Stretches

• Interlaced fingers stretch arms forward, palms out
  • Reverse interlacing of fingers, repeat
• Interlaced fingers stretch arms above, palms out
  • Reverse interlacing of fingers, repeat
• Interlaced fingers behind the back
  • Face palm in or out and stretch back and up
  • Reverse interlacing of fingers, repeat
• Take a deep squat and hold for several breaths
• Seated, stretch one leg out forward, parallel with ground
• Seated, stretch other leg out forward, parallel with ground
• Seated, stretch both legs out forward, parallel with ground

Breathing

Today we did pyramid breath:

• 7 long deep breathes in through nose, out through mouth
• 14 medium length breathes
• 21 fast breathes
• Hold the breath in, squeeze all the muscles
• Hold the breath out, squeeze all the muscles
• 21 fast breathes
• 14 medium length breathes
• 7 long slow breaths
• Hold the breath in, squeeze all the muscles
• Hold the breath out, squeeze all the muscles

Meditation

Today we did a meditation to help clear the subconscious:

• Alternate touching thumb to index, middle, ring and pinky fingers
• Chat the syllables  “Sa, Ta, Na Ma,” one syllable per finger touched with thumb
• Practice aloud
• Practice whispering
• Practice silent
• Practice whispering
• Practice aloud
• Stop and sit quietly