Exercise 3
The feet and legs remain the same here as in the previous exercise. The arms start with the palms of the hands resting on the thighs. Bend the knees fully back straight at the start. As you breathe in, raise the arms together, wrist first, slowly as if in thick liquid. At shoulder height turn the palms to face each other and take the arms out wide, palms facing out front. The knees are straight but not clenched.
At this point the breath is fully inhaled. Now exhale and reverse the move by taking the hands to the front of the chest facing each other, and then down to the thighs again, breathing out and bending the knees. Repeat this twelve times.
Exercise 4
Still facing straight ahead, pick up the right foot and gracefully lunge to the right, feet still in parallel. As you do this, lift your right arm in a ‘C’ shape over your head and allow the left hand to flow out from the chest palm facing upwards, breathe out as you do this, then reverse the movement onto the other side and breathe in.
Flow as if being blown on a gentle breeze, but paradoxically with a quality of thick liquid. Visualise and feel the fireballs in the palms of your hand. Breathe in one way and out the other. Repeat twelve times on each side.
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