Rib Flow
Hands on hips or relaxed at sides, make gentle torso circles. Feel your spine move freely as breath stays smooth. Repeat: 4–5 circles in each direction. Breath Prayer: Inhale “Freedom,” exhale “Ease.”
Refreshed Breath
Inhale, sweep arms overhead (4 counts). Exhale, fold forward with soft knees (6–8 counts). Let the head and neck relax. Repeat: 2–3 rounds. Breath Prayer: Inhale “Receive,” exhale “Release.”
Circulation Awakening
Stand tall and roll both ankles in slow, smooth circles. Keep breath relaxed and unforced as warmth begins to flow. Repeat: 5 circles each direction. Breath Prayer: Inhale “Life,” exhale “Flow.”
Thankful Reach
Stand tall with feet grounded. Inhale, sweep arms wide and overhead in a gentle, grateful reach. Exhale slowly, lowering your arms by your sides. Move with intention, feeling gratitude rise from the ground through your body. Repeat 3–5 slow rounds. Breath Prayer: Inhale, “Thank You.” Exhale, “I’m held.”
Neck Release
Stand or sit tall, shoulders relaxed. Exhale, gently drop your right ear toward your shoulder, keeping shoulders heavy. Inhale back to center. Exhale, drop left ear toward left shoulder. Move slowly and easily. Repeat 3 rounds, noticing tension soften and calm settle in. Breath Prayer: Inhale, “Here.” Exhale, “I rest.”
Belly Gratitude
Stand or sit comfortably. Place one hand on your belly, one on your heart. Inhale slowly through your nose, feeling the belly expand. Exhale through the mouth, gently drawing the belly toward the spine. Move softly—no effort, only awareness. Let each breath become a quiet thank-you. Repeat 3–4 slow breaths. Inhale “I receive,” exhale “gratitude.”
Body Softening
Stand or sit tall, sweep arms wide and overhead on inhale (4 counts), keep ribs soft, release arms down along sides on exhale (8 counts), repeat 2–3 rounds. Breath Prayer: Inhale “Refresh,” exhale “Renew.”
Forward Flow
From sitting or standing, hinge gently forward at the hips (2–3 breaths), let head hang heavy, soften knees, then roll up slowly one vertebra at a time (6–8 counts) with a lifted chest on the inhale.
Gentle Twist
Place one hand on your heart and one on your belly. Inhale to lift through the crown (4–6 counts). Exhale long and steady, allowing your ribs and belly to soften (8–10 counts). Relax your shoulders down your back. Breath Prayer: Inhale “You keep me,” exhale “You restore me.”
Refresh–Restore
Sit tall, root feet into the ground (2 counts), inhale as you gently twist to the right (4), exhale back to center (6), repeat left side (4/6); soften shoulders and jaw at center.
