Suggested sequence (hold each pose for one inhale and one exhale):
Stretch arms overhead, interlocking fingers and pressing upwards.
Bring clasped hands behind head, lean back and look upwards.
Bring clasped hands in front of chest, round back.
Roll shoulders 2-3 times.
Drop head forward and roll from side to side 2-3 times.
Do any additional movements that release tension in the upper body, including bending over and hanging from the waist, twisting from side to side, gently massaging the muscles of the face, opening and closing the jaw and moving it from side to side.
If standing, feet hip width apart, shoulders over hips, arms down at sides. Lift from the solar plexus, allow shoulders to drop down and back, head and neck relaxed and in line with your spine.
If sitting, sit on front edge of chair, allow low back to have natural curve and use the same upper body position as when standing.
Begin with one normal inhale and exhale. Notice the breath, does it feel shallow or restricted anywhere along the pathway? Take a second inhale, filling the breath from the bottom of the ribcage up through the upper chest, and releasing slowly.
On the next exhale, make a loud “sssss” sound until all the air is depleted. Take one normal inhale and exhale, then repeat the “sssss.”
Take another inhale and exhale, noticing if the breath feels deeper, or has any restrictions.
On your next exhale, make a “zzzz” sound at a comfortable speaking pitch. Repeat, moving from a higher pitch to a medium to low pitch.
Pulse your breath (panting) for a count of 10 to 20. Place your hand on your belly and feel the rapid in and out motion.
Take a regular inhale and exhale, paying attention to the feel of supporting the breath with the belly while maintaining a relaxed head, neck and shoulders. You may want to repeat some of the stretches to reduce any residual tension.