If even minimal performance of a particular posture causes pain or discomfort, omit that posture
With the tips of your fingers meeting horizontally gradually moving the pressure up toward your heart, reaching almost to your chest. Then massage your left arm in the same way. First do the upper side of your arm, then repeat on the underside.
Grasp the fingertips of your right hand with the palm and fingers of your left hand, gradually pressing and releasing your arm up to your shoulder and chest. Then start again at the top of your head and gradually press and release down over the back of your neck and around to your chest. Use the palms and fingers of both hands to press the top of your head, gradually moving them toward your face, neck, and chest while pressing and releasing. Sit comfortably.
This two-minute body massage gently increases circulation, moving your blood in the direction of your heart. Be sure to follow the sequence of poses given below, as each pose is designed to prepare your body for the next one. If you have time, you can repeat each exercise three times. These exercises take only about five minutes if you perform each posture once. Just by allowing your awareness to be on the area of maximum stretch, you will gain the maximum benefit from the exercise. By doing the postures in quiet and without disturbance, your attention will automatically be drawn to that area of your body.
When you are performing these postures, easily allow your attention to focus on the area of your body that is being stretched.
This means you should wait at least two or three hours after a meal before doing these exercises. Do not perform the postures on a full stomach. Use a folded wool blanket, rug, or exercise mat rather than the bare floor. Wear comfortable, loose clothing. Just breathe naturally during the exercises - do not hold your breath. Hold each posture for only a few seconds and then release it easily. Just bend to the extent you can, without trying to force. If you feel that you cannot bend a particular part of your body, don't force your body by swinging. If you have a chronic or acute muscular or skeletal condition (back problem), consult your physician before doing these exercises. Use both hands to press and release the middle of your back and ribs up toward your heart as far as you can reach.
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