- Wear loose comfortable clothing.
- Choose a place where the air is as fresh as possible. Stand straight with your feet shoulder width apart.
- Keep your back straight and your chin forward and head level.
- Let your arms be relaxed by your sides.
- Take a deep slow breath and exhale fully.
- Scan your body as you are standing up straight, and see that you are holding your entire body relaxed and your muscles are free from tension
- Your breathing is kept slow and deep and gentle.
- You harmonise your breathing with your movements.
- You stretch but you don’t let your muscles tense up.
- All the time, your entire attention is on the movements of your body and duration and depth of your breaths.
- Start to inhale slowly and deeply. At the same time, lift yourself up on your toes and lift you arms straight and stretched by your sides.
- While still inhaling stretch yourself up higher, and bring your arms up above your head. Your arms are now fully stretched up and are by the sides of your ears, palms of the hands are facing each other.
- Your body is fully stretched up and here you have fully inhaled.
- Hold your breath for a short while, and ensure that all your muscles are stretched but not tensed.
- Keep your neck, shoulders and head relaxed.
- Now start to exhale slowly and at the same time, gently and gradually bring your arms down by your sides and start to come down on the soles of your feet.
- Now you have fully exhaled. Stay in this position for a short moment.
- Repeat the above movement for 10 times.