Begin each of these exercises with your legs outstretched.

All of these are to be done with your arms extended in front of you.

Hold each of these positions, taking three easy breaths and relaxing tensions with each exhalation; then return your head to upright center before doing the next movement.

Imagine you are looking at a giant clock. Without moving your head, move your gaze up upward to look at twelve o'clock. Now look down at six o'clock. Repeat three times, then blink several times, and rest with your eyes closed. Now look to the right to three o'clock, then move your eyes horizontally left to nine o'clock. Repeat three times, then blink several times, and rest with your eyes closed.

Now slowly move your eyes clockwise around the imaginary clock, starting at twelve o'clock, then proceeding through one, two, three, four, five, six, seven, eight, nine, ten, eleven, and twelve again. Blink several times, then close your eyes and rest them. Now slowly move your eyes counterclockwise. When you finish, blink several times and rest your eyes. Rub the palms of your hands together until they are warm, then cup the palsm over your closed eyes. Imagine the warmth of your hands soothing any tension around your eyes. Take time to feel the sensation of relaxation.

Notice any residual tension in your face, neck, and shoulders; gently massage the areas of tension.

Sit forward on the cushion or chair, extending your arms behind you to rest your hands on the floor or the back edge of the seat of the chair. As you exhale, draw in your abdominal muscles as you tuck your head and round your shoulders and torso forward. Your pelvis tilts and your lower back rounds. Then as you inhale, look up to the ceiling, lifting your sternum (breastbone), spreading your chest, pulling your shoulders back, and arching your lower back. (See Figures 9 & 10). Repeat three times.

On an inhalation, lengthen your torso as you reach up over your head, bending your elbows and clasping them with the opposite hands. On the exhale, bend your torso, head, and arms to the left. Then inhale, stretching up to the center. Exhale as you bend your torso, head, and arms to the right. Maintain an open chest and a lengthened spine as you bend side to side. Repeat three times, alternating sides and moving with the breath rhythm (See Figure 11).

Sit forward on your chair or cushion. Imagine your head is so heavy that I slowly draws your neck, shoulders, and torso forward over your legs; your back rounds. Hold this position and breathe softly, releasing tension for about thirthy seconds. Come out of the pose, rolling gently from the base of the spine, straightening one vertebra at a time. Sit quietly for a couple of minutes, focusing on your breathing and noticing the sensations in your body following this exercise. If you would be more comfortable with upper-chest support for this exercise, try placing a pillow or rolled blanket on your lap, or rest your head on a table, cushioned by a pillow or your forearms. Attend to your body. What else does it need? Now sit for a few minutes, observing your breathing and enjoying the sensations of calmness with each exhalation. (See Figure 12).

These floor exercises require a belt or strap as well as a mat or a blanket to spread on the floor. Repeat the exercises slowly several times. As you strengthen your body, you can either increase the number of repetitions, or, in some cases, hold the poses for longer periods of time. Remember to encourage a sense of calm awareness throughout the exercises by focusing on diaphragmatic breathing whenever it is comfortable, and by relaxing between each pose, releasing tension with several deep, easy breaths.

(This is an excellent pose for developing diaphragmatic breathing.) Lie on your stomach with your legs a comfortable distance apart. Fold your arms in front of your body so that your hands rest on the opposite elbows. Rest your forehead on your forearms. Study the sensations of breathing with your diaphragm; notice the rhythm of your breath and how your belly expands when you inhale and contracts when you exhale. (See Figure 13).

This is the basic starting pose and is used to rest before and after exercises. At the end of a longer series to exercises, rest in this position for about ten minutes, focusing on your breathing rhythm to elicit complete mental and physical relaxation. Assume the position through the following series of movements: Sit on the floor with your legs extended and knees bent. Lean back into your elbows and slowly roll your spine down on the floor beginning with your lower back. (See Figure 14).

When your shoulders, back, and buttocks support your weight, clasp your hands behind your head and draw your chin toward your chest. Then roll your neck and head to the floor, lengthening the back of your neck. Tuck your shoulders back and down to expand your chest, and bring your hands to rest by your sides with your palms up (See Figure 15).

If your chin is elevated or you feel a tightness in the throat, place a folded towel under your head until you feel comfortable. If you have a back problem, consider supporting your legs either on a blanket under bent knees or with your calves resting on a chair (See Figure 16).

Otherwise, straighten your legs one at a time, with your feet about ten inches apart and your toes falling outward (See Figure 17). Allow your eyes to clsoe, or fix them on a steady point. Adjust any part of your body that feels uncomfortable. Release your body into the support of the floor; using your exhale to settle into an inner calm.

Begin in the Deep Relaxation Pose (See Figure 17). Bend your knees and place your feet flat close to the buttocks, hip width apart. Bring your right knee into your chest, wrapping your hands around your knee or the back of your thigh. Move your knee into your chest as you exhale. Still grasping your leg, more your knee approximately eight inches away from your chest as you inhale.

Synchronize the movement with the rhythm of your breathing, repeating six times and then resting. (See Figure 18).

Repeat six times with the right foot flat next to the buttocks and yourleft thigh moving toward your chest in rhythm with your breathing. Bend both knees into the chest, grasping your thighs or knees. Your knees can be close together or separated; find the most comfortable position for you. Exhale and release the tightness at the hip joint as your knees move in toward your chest and your arms bend. Inhale and allow your knees to move out away from your chest about eight inches as your arms extend. Again, the movement of your knees is synchronized with your breathing. Study how these movements gently massage your back and abdomen. (See Figure 19).

Lie on your back on the mat in the Deep Relaxation Pose with your knees bent and feet flat under the knees. Exhale, and push the small of your back down a few inches into the mat, tightening the buttocks. Inhale, release. Repeat six times, letting your breathing rhythm guide the rocking movement of your pelvis. (See Figure 20).

Begin as in the pelvic tilt, with your feet hip width apart firmly pressed into the mat and your arms resting at your sides. Be sure to continue to breathe naturally throughout the exercise. After pressing the small of your back into the mat, tighten and lift the buttocks up. Continue rolling the spine up off of the mat, one vertebra at a time, until your weight rests on your feet, shoulders, and head. Hold briefly. Then, starting at the upper back, roll the spine down one vertebra at a time. Repeat this process three to six times (See Figures 21 & 22).

As your body accommodates to the position and your strength increases, gradually increase the length of time you hold your back up. In order to support yourself, draw your shoulder blades together, clasp your fingers together under your buttocks, and stretch your clasped hands toward your feet. (See Figure 23).

Lie on your back with both knees drawn into the chest, hands clasping the outside of the knees. Roll from side to side gently and slowly so that your spine is softly massaged (See Figures 24 & 25).

Next, pick up your head and roll slowly up ad down on your spine. With the knees still drawn into the chest, bring your head back to the mat and move your knees in a circle, first pointing your knees toward your head (twelve o'clock), then to the right (three o'clock), six o'clock, nine o'clock, and back to twelve. This exercise gently rotates the pelvis. Draw three circles to the right, then reverse and draw three to the left (See Figure 26).

Start out lying on your back with your knees bent and feet flat, close to the buttocks. Draw your right knee into your chest. Wrap your strap or belt around the ball of your right foot. With your buttocks remaining on the mat, straighten your knee by extending your right foot into the air. Think of releasing the tension in the back of your leg to allow your leg to stretch. Adjust the distance of your leg off the floor so that you feel a gentle stretch in the back of the leg. Take several diaphragmatic breaths, and as you exhale, release any tightness in your body. Notice any unnecessary tension in your face or shoulders. Relax your shoulders to the floor as you hold the position, noticing that effort can be isolated to your leg. You can increase the stretch by drawing your foot closer to your face by flexing the foot so that the toes point toward your face. Initially, hold this position for half a minute; increase this time with practice. (See Figure 27).
Repeat stretching the left leg and keeping the right knee bent.

From the Deep Relaxation Pose, bend your knees, touching the bottoms of your feet together. Open your knees out to the sides. Release any tightness in your inner thighs as you exhale. As you release the tension, your knees will move toward the floor (See Figure 28). If you wish, you can use pillows or blankets to support your thighs.

From the Deep Relaxation Pose, with your knees bent and feet flat, lift your arms off the floor reaching up toward your feet. Using your abdominal muscles, lift your head and shoulders off the mat as you continue to focus on your breathing. Hold this position approximately thirty seconds. (Increase the time as your stomach muscles become stronger.) Now let your body release down to the mat, and enjoy the support of the mat on your spine (See Figure 29).

A folded towel under your head for support may be helpful in this position. Lie on your left side with knees slightly bent and feet together. Straighten your arms out to the left. Now lift your right hand off the left, drawing it in an arc over your torso until your arms form a T. (See Figure 30).

Follow the movement of your right arm with your eyes and head so that your head turns and rests to the right while your knees are to the left. Relax your shoulders to the floor. Adjust your knees so your spine gets a gentle, comfortable stretch. Initially, hold the position for just thirty seconds while you focus on taking nice, easy breaths and releasing any tension as you exhale. Then arc your right arm back to the starting position. Increase the holding time with practice. Repeat, starting on the right side. Your knees will be to the right while your head turns to the left.

Three-Part Breathing

Beginning in the Deep Relaxation (See Figure 31), simply pay attention to your breathing rhythm, gradually allowing it to deepen. Now take a slow, complete breath.
Inhale: Expand 1) abdomen, 2) middle chest, 3) upper chest.
Exhale: Contract 1) abdomen, 2) middle chest, 3) upper chest.
Alternate taking a deep breath with simple diaphragmatic breathing.
Repeat three times, using the exhale to release you body completely into the support of the mat.

Begin on your hands and knees, arms straight and hands spread palms down and placed firmly under your shoulders. Hold your knees apart, directly under your hips. Relax your shoulders away from your ears. As you inhale, lift up your head, opening the chest as your belly drops while tilting your pelvis to draw up your buttocks (See Figure 32).

Then, as you exhale, draw your belly in as the back rounds up, the head drops down, and the buttocks tighten; the pelvis tucks under (See Figure 33). Repeat several times with your breathing rhythm, imitating the natural fluidity of the cat as it stretches its spine.

Sit back on your heels with toes together, heels separated. If this position is uncomfortable, place a folded towel or blanket under your feet and/or over your calves. (If resting on your heels are still not comfortable without further simple adjustments, review the instructions for the Child Pose in the Chair. One objective of the Child Pose is to develop a sense of safety and security, which you cannot do if you are uncomfortable.) With your hands reaching to the floor in front of you, lean forward, lengthening your spine as you release your spine as you release your torso onto your thighs. Rest your forehead comfortably on the floor or on a towel or blanket. Now draw your hands back toward your feet to release your shoulders further. Initially, hold this position for just thirty seconds, using the exhalation to release the tension from your shoulders. You may find breathing easier if you allow your back to expand on the inhale (See Figure 34).

Draw yourself out of this position very slowly, rounding up from the base of your spine, letting your head hang heavy as your neck is the last to straighten. Close your eyes and notice the effects of this position.

This is a basic resting position. Place your feet approximately four or five inches apart (closer if you are comfortable), with the outside of your feet parallel. Distribute the weight on your feet so that only the arch is lifted. Knee caps lift but do not lock. The weight is neither forward nor back. You might imagine standing with the solidity of a mountain, calling forth that image and your own personal stability to enhance your posture. Adjust your pelvis so it tips neither forward nor back; this angle governs the rest of your posture (See Figure 35).

Now think of how the mountain arises out of the earth, and let your own dignity and majesty infuse your posture. Make yourself as tall as possible - perhaps imagining a strong drawing you up through the top center of your head. Feel yourself creating spaces between your vertebrae in your back and neck as your spine lengthens. Your shoulder blades draw in and your sternum (breastbone) lifts. Your arms hang loosely by your sides. Relax your throat, jaw, and eyes. Feel simultaneously the stability of your grounded stance and the dignity of your uplifted spine and opened chest as you hold this position, focusing on releasing tension through diaphragmatic breathing.

Corkscrew

This variation of the Mountain Pose is designed to enhance your experience of your body's stability and dignity. From the Mountain Pose inhale and raise your arms up over your head. Exhale and draw your arms slowly back and down to shoulder level. Hold and breathe, feeling the expansion in your chest. Your hands, feet, and shoulders are pressing down. Imagine your arms as the wings of a bottle opened and your torso as the cork. Inhale, then exhale slowly, pressing your arms down to your sides while your spine gradually lengthens, like a cork popping up (See Figure 36).

Close your eyes and allow yourself to experience your body/mind.

Beginning in the Mountain Pose, inhale while you raise your arms overhead and rise to balance on the balls of your feet. Exhale slowly as you bring your arms down to your sides and your feet to rest flat on the floor. Repeat three times, letting your breathing rhythm guide your movement (See Figure 37).

This exercise can be done freestanding or with the left side of your body a foot away from the back of a chair or a wall. Your left hand can rest on the chair or wall. Find a focal point for your eyes and assume the Mountain Pose. While your feet remain firmly planted, be aware of lengthening you body up, as if it were rebounding out of the pressure of your feet on the floor. Shift your weight to your left foot. Pick up your right foot and place your right toes on the toes of your left foot. If you feel steady bring your palms together in front of your chest in prayer position or draw them over your head. Breathe comfortably as you balance securely on the left foot, focusing your thoughts and sight on your focal point (See Figure 38).

After holding the pose steadily and comfortably initially for about thirty seconds, return to the Mountain Pose. Repeat on the other side after turning so that the wall or chair is on your right side.

Remember to assume the Deep Relaxation Pose (See Figure 17) at the end of your stretching / exercise session. Let your body relax completely into the support of the floor. This can be done in a chair if it is more comfortable. Simply focus on your breath or a sense of inner quiet. If you prefer, you can mentally guide your relaxation. You might begin the session of deep relaxation with several yawns, then consciously release the tension around your eyes, imagining space around your eyes and cheekbones, resting your eyes in their sockets and relaxing your mouth into a gentle smile, an inner smile.

Continue the deep relaxation by systematically becoming conscious of different parts of your body, either by tensing and then releasing them or by gently shifting your awareness from point to point in your body. Be present to your experience of your body, movement by movement. Let your body become your teacher. Develop a muscle memory of relaxation so that in time, even the thought of relaxing a body part can induce the sense of relaxation. Finally, notice your experience of your self when your body is relaxed and your mind is calm. When it is time to shift your awareness gradually back to the room, bring along that inner sense of calm awareness and the understanding that you can return to that state throughout the day with a deep, relaxing breath.