Robin Whitaker

Rite 1. Standing Circles

Stand erect with arms outstretched with palms facing down.

 

Fix your eyes on a point to use to count your repetitions.

 

Begin to spin in a clockwise direction. Allow your breath to be strong.

​

Complete 3 to 21 circles.

 

 

Rite 2. Double Leg Lifts

Lie on your back with your arms at your sides.

 

INHALE and lift both legs to 90*. At the same time, raise your head and tuck your chin to your chest.

 

EXHALE as you bring head and legs down. Breath is deep with rhythm.

 

Repeat 3 to 21x.

 

 

Rite 3. Camel Flow

Start in a kneeling posture with your torso erect and the chin tucked into the chest.

 

INHALE and come into full camel with your hands on your feet. Shoulders are pushing the heart open. The head moves up and back with the body.

 

If you are new to camel, please modify this practice by placing your hands on your lower back to support the arch of the spine.

 

EXHALE and return to the erect posture with chin tucked into your chest.

Repeat 3- 21x.

 

 

Rite 4. Reverse Table Lifts

Sit on buttocks with the legs straight out in front of you. Palms are facing forward with your hands on the floor at your sides. The torso is erect and the spine straight.

 

INHALE, lift your buttock and raise your torso into reversed table pose. Allow the head to relax backwards.

 

EXHALE and bring your buttocks down with the spine straight and the chin tucked into the chest.

​

Repeat with rhythm. 3 - 21x.

 

 

Rite 5. Down Dog to Up Dog Flow

Begin in child's pose.

 

INHALE and press back into Down Dog with the feet hip width and the hands under the shoulders pressing strongly into the earth.

 

Use the strength of the navel to EXHALE and move directly into Up Dog. The legs are strong and lifted off the floor.

 

INHALE and flow back into down dog.

​

Repeat 3 to 21x.