05. Standing Rotation

Instructions:

1. In a standing position roll your shoulders up, back and down sensing your shoulder blades come down and together as you press your palms towards the floor. 
2. Elongate your spine so that the crown of your head is moving up towards the sky. 
3. Press your feet into the ground. Do this primarily with your heels and arches while keeping your toes flat on the ground.
4. As you inhale through your nose softly, slowly and fully rotate your torso to the left as you reach forward with your right arm and pull backward with your left arm as if you were shooting a bow and arrow. You should sense an opening in the area between your right shoulder blade and spine and a closing between your left shoulder blade and spine. 
5. As you completely exhale through pursed lips, return to the center.
6. As you inhale through your nose softly, slowly and fully rotate your torso to the right as you reach forward with your left arm and pull backward with your right arm as if you were shooting a bow and arrow. You should sense an opening in the area between your left shoulder blade and spine and a closing between your right shoulder blade and spine. 
7. As you fully exhale through pursed lips, return to the center.
8. Perform 5 cycles.
9. You will now switch your breathing pattern so that when you rotate and reach to the side you will exhale through pursed lips.
10. When you return to the center you will inhale through your nose.
11. You will now switch your breathing pattern so that when you rotate and reach to the side you will exhale through pursed lips.
12. When you return to the center you will inhale through your nose.

Perform 5 cycles, 1-3 sets of each pattern, 1-3x/day. *Unless otherwise directed

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