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Tadasana

Stand in tadasana, the mountain pose.
Tada means mountain.
The heels sink down, the feet parallel and slightly
apart throughout; the crown of your head rises up;
allow the tailbone to lengthen towards the floor
as you elongate the spine;
the abdominal muscles are gently toned.
Let the shoulders drop, the chin be loose, the chest be open.
EXHALE.

Stretch No. 1

INHALE as you take both arms up.
EXHALE as you lower both arms down.

Stretches No. 2 & No. 3 - Side Bend

INHALE as you take your left arm up
EXHALE as you stretch over to the right,
stretching from the hip.
Keep the chin in line with the breastbone.
INHALE as you come back to centre
EXHALE as you lower your arm down.
Repeat on the other side.

Stretches No. 4 & No. 5 - Twist

INHALE as you take both hands behind your
head, do not clasp the hands.
The chin is in line with the breastbone
EXHALE as you twist to one side, keep your feet
and knees to the front, move the hips as little
as possible. The elbows are back, the shoulders
and chest open.
INHALE as you come back to centre.
Repeat on the other side.
EXHALE as you lower your arms down.

Stretches No. 6 & No. 7 - Backward Bend and Forward Bend

INHALE as you stretch both arms up, looking up.
EXHALE as you lower your arms down and clasp
your hands behind your back,
INHALE as you lengthen the spine and tone the
abdominals, keep the knees soft.
EXHALE as you stretch into the forward bend.
Lengthen the neck, lengthen too the front of
the body from the pubic bone to the collar bone.
INHALE as you come up to standing and release
your arms.
EXHALE in tadasana.
Softly close your eyes, observe mind, body and breath.
Your heels sinking down, the crown of your head rising up.
You are tall.
You are strong.
You are powerful.