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1.
- Inhale, raise arms.
- Exhale, lower arms.
- Repeat four times.
2.
- Inhale, raise arms.
- Exhale, bend forward.
- Inhale, raise arms.
- Exhale, lower arms.
- Repeat four times.
3.
- Stand in a lunge position, inhale, raise arms.
- Exhale, bend forward.
- Inhale, return to standing lunge, raise arms.
- Repeat four times.
- Swap legs, repeat on other side four times.
4.
- Stand with arms and legs wide open, inhale.
- Exhale, twist forward.
- Inhale, return.
- Exhale, twist in the other direction.
- Inhale, return.
- Repeat four times.
5.
- On all fours, inhale, look up in cat stretch.
- Exhale, child's pose.
- Inhale, cobra.
- Exhale, down dog
- Repeat four times.
6.
- Lie on your back with knees to chest, hands on knees.
- Inhale, stretch legs upwards.
- Exhale, bring knees to chest.
- Inhale, raise hips
- Exhale, bring knees to chest.
- Repeat four times.
7.
- Alternate nostril breathing.
- Complete four rounds.
8.
- Chant "Sur yar… yar namaha."
- Complete four rounds
9.
- Sit completely still for three minutes
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