Joint Circles
Roll wrists and ankles slowly. 10 circles in each direction. Breath Prayer: Inhale “Prepare.” Exhale “Strengthen.”
Soft Twist
Sit or stand tall. Gently twist right and left. 5 each side. Breath Prayer: Inhale “Gentle.” Exhale “Open.”
Restore and Renew
Sit quietly. Inhale slowly. Exhale fully. Repeat 5 breaths. Breath Prayer: Inhale “Restore.” Exhale “Renew.”
Chest Expansion
Take 3 deep breaths, expanding ribs front, side, and back. Breath Prayer: Inhale “Life.” Exhale “Flow through me.”
Gentle Movement
Step side to side for 30 seconds. Let arms swing naturally. Breath Prayer: Inhale “Fill me.” Exhale “Renew me.”
Open Chest
Inhale, lift chest. Exhale fully through the mouth. Repeat 5 breaths. Breath Prayer: Inhale “Open.” Exhale “Receive.”
Neck Release
Gently roll the neck side to side. Move slowly and breathe deeply. Breath Prayer: Inhale “Ease.” Exhale “Tension go.”
Core Connection
Place one hand on your belly. Inhale deeply into your core. Exhale slowly. Repeat 5 breaths. Breath Prayer: Inhale “You sustain.” Exhale, “I trust.”
Grounding Length
Inhale tall through spine. Exhale release tension in shoulders. Repeat 5 breaths. Breath Prayer: Inhale “Root me.” Exhale “In You.”
Steady Breath
Sit or stand tall. Inhale for 4 counts. Exhale for 6 counts. Repeat 5 rounds. Breath Prayer: Inhale “Peace.” Exhale “Be still.”
