06. Standing Staggered Rotation

Instructions:

1. Stand with your feet a couple inches apart
2. Slide your right foot forward 4-6 inches keeping the majority of your weight on your back left leg. 
3. Reach your arms out in front of you keeping your weight on your back leg. 
4. Inhale softly, slowly and fully through your nose and as you exhale through puckered lips rotate your arms and body to the right as far as you can without twisting your kneecaps to the side. 
5. Inhale through your nose and as you exhale and return to the center.
6. Inhale softly, slowly and fully through your nose and as you exhale through puckered lips rotate your arms and body to the left as far as you can without twisting your kneecaps to the side. 
7. Inhale through your nose and as you exhale return to the center.
8. Shift your body weight forward onto your front leg.
9. Inhale softly, slowly and fully through your nose and as you exhale through puckered lips rotate your arms and body to the right as far as you can without twisting your kneecaps to the side. 
10. Inhale through your nose and as you exhale return to the center.
11.  Inhale softly, slowly and fully through your nose and as you exhale through puckered lips rotate your arms and body to the left as far as you can without twisting your kneecaps to the side. 
12. Inhale through your nose and as you exhale return to the center.
13. Switch legs so that your right foot is behind and your left leg is in front. 
14. Repeat the above in this pattern. 

Perform this sequence for a total of 3x, 1-3x/day. *Unless otherwise directed

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