Emma's Yoga & Mindfulness
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Build Your Own Practice 1

Wake Up, Shake Up!   (at ANY time of the day)

 Observe

 Stand in Tadasana and see how your body, breath, emotions & thoughts are today

 Wake Up Your Arms

 Shake or circle your wrists, elbow & shoulders – one way & then the other

 Wake Up Your Legs

 Shake or circle your ankles, knees & legs – one way & then the other

 Hip Circles

 Hands on hips and circle your hips - one way & then the other

 Ear Hugs

 Breathe IN and lift shoulders up towards your ears

 Breathe OUT and let your shoulders drop down

 Repeat a few times

 Shoulder Circles

 Take your shoulders back in little circles, getting larger as your shoulders soften. Change directions.

 Spinal Wave

 Breathe IN, reach your hands overhead and stretch up

 Breathe OUT, soften knees and come into a gentle forward bend

 Breath gently here, letting the arms hang down and relaxing the back & neck

 Breathe IN, bend the knees & uncurl the spine up to standing, hands on the lower back

 Breathe OUT, lengthen the spine upwards and look up or lean back

 Breathe IN, stand tall

 Breathe OUT, come into a forward bend again

 Breathe IN, bend the knees & uncurl the spine, lifting the hands overhead. Stretch.

 Repeat the whole sequence a few times & let the arms relax

 Twist

 Take the feet a little wider, soften the knees and stand tall. Start to turn left and right, letting the arms swing out from the body. Try to twist from
 the waist first, then up through the ribs, the shoulders and last of all, the neck. Slowly lift the arms higher each time you twist and then slowly let
 them come back down.

 Observe

 Stand in Tadasana and see how your body, breath, emotions & thoughts are now

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