Energy Return
Shake out hands and wrists for 15 seconds. Let arms stay loose. Breath Prayer: Inhale “Awaken.” Exhale “Restore.”
Heat Release
Inhale for 4 counts, exhale for 6 counts; imagine releasing heat and stress.
Shoulder Mobility
Roll shoulders back 5 slow times. Then forward 5 times. Breathe steady. Breath Prayer: Inhale “Open.” Exhale “Ease.”
Side Stretch Flow
Inhale arms overhead. Exhale, stretch right. Inhale center. Exhale left. Repeat 3 times. Breath Prayer: Inhale “Length.” Exhale “Release.”
Joyful Stretch
Stand tall. Reach arms high. Exhale and smile. Repeat 5 breaths. Breath Prayer: Inhale “Joy.” Exhale “Overflow.”
Relaxed Rhythm
Inhale 4 counts. Exhale 6 counts. Repeat 5 rounds. Breath Prayer: Inhale “Calm.” Exhale “My soul.”
Thankful Standing
Stand tall. Inhale arms wide. Exhale slowly. Breath Prayer: Inhale “Thank You.” Exhale “For today.”
Freedom Breath
Roll your shoulders up, back, and down 5 times. Lift chest. Take 5 deep breaths. Breath Prayer: Inhale “Free.” Exhale “Indeed.”
Cleansing Exhale
Inhale deeply. Exhale slowly through the mouth. Repeat 5 times. Breath Prayer: Inhale “Cleanse.” Exhale “Release.”
Grounded Feet
Stand with feet planted. Take 3 slow breaths. Breath Prayer: Inhale “Ground me.” Exhale “In You.” Feel the weight in your feet
