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03. Standing Opening-Closing

This technique focuses on your body’s inherent movement pattern of opening and closing. With every inhale you are opening and expanding. With every exhale you are closing and contracting.

Standing Opening

Standing Closing

Instructions:

  1. Stand with your feet a bit wider than your hips and your arms overhead and out to the side. 
  2. Press your feet down into the ground as you extend your arms up and out. Your knees should have a little give to them and not be locked out.
  3. Elongate the crown of your head up to the sky.
  4. Inhale softly, slowly and fully through your nose feeling your rib cage expand. 
  5. Exhale through pursed lips as you step to one side and close your body by flexing at your knees, hips and trunk folding your arms across your chest. Whatever side you step towards, cross that arm on top of the other. 
  6. Inhale softly, slowly and fully through your nose as you open your body up again.
  7. Exhale through pursed lips as you step to the other side and close your body by flexing at your knees, hips and trunk folding your arms across your chest with the top arm on the same side you are stepping towards.
  8. Complete 10x.

Perform 1-3x/day for the next 3-5 days. *Unless otherwise directed

    • Optionally, use your testing technique to determine your optimal frequency and duration to perform.

 

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