1A · Arrive & Breathe — Standing
Sit or stand comfortably; take three slow breaths
Stand comfortably with your feet about hip-width apart. Soften your knees and relax your shoulders. Breathe in gently, then breathe out slowly. Repeat for three comfortable breaths.
1B · Arrive & Breathe — Seated.
Sit in a sturdy chair with both feet flat on the floor. Rest your hands on your thighs and relax your shoulders. Breathe in gently, then breathe out slowly. Repeat for three comfortable breaths.
2A · Shoulder Rolls — Standing.
The gold arrows show the shoulder movement.
Stand comfortably with your arms relaxed at your sides. Slowly lift your shoulders, roll them back, and let them drop. Repeat three times, then roll them forward three times. Keep your neck relaxed and make the circles small and comfortable.
2 - Shoulder Rolls — Seated.
Sit tall with both feet flat on the floor and your hands resting on your thighs. Slowly lift your shoulders, roll them back, and let them drop. Repeat three times, then roll forward three times. Keep your neck relaxed.
3A · Side Reach — Standing.
Stand with your feet comfortably apart. Reach one arm upward and lean gently to the opposite side. Take one easy breath, return to the center, then switch arms. Repeat twice on each side. Keep both feet on the floor and move only as far as feels comfortable.
3B - Side Reach — Seated.
Sit with both feet flat on the floor. Hold the side of the chair lightly with one hand. Reach your other arm upward and lean gently away from it. Take one comfortable breath, return to center, then switch sides. Repeat twice on each side.
4 · Gentle Twist — Standing.
Stand with your feet comfortably apart and rest one hand lightly on a sturdy chair. Keep your hips facing forward as you turn your shoulders gently to one side. Return to center, then turn to the other side. Repeat twice on each side without forcing the movement..
4 · Gentle Seated Twist.
Sit tall with both feet flat on the floor. Turn your upper body gently to one side while keeping your hips facing forward. Take one comfortable breath, return to the center, then turn to the other side. Repeat twice on each side without forcing the movement.
5th - Ankle & Foot Wake-Up.
Sit tall with one foot on the floor. Extend the other leg a little, then gently point and lift your toes five times. Make three slow ankle circles in each direction. Put that foot down and repeat with the other foot.
5A - Ankle & Foot Wake-Up — Standing.
Stand beside a sturdy chair and rest one hand on its back. Slowly lift both heels, then lower them. Repeat five times. Keep the movement small and comfortable.
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{Pic Leaves } - Have a Nice Autom Day!
Alfred, It's Nice to see you compleated your 'Wake-up Mornig Stretch'
"Remember"
It’s the ieal time to:
< Give thank to your Creater to permin complet this presuse; “Wak-up Morning Stretch.”
< Drink 4 to 6 oz of Water: To Clens Your Body”
< It’s also perfect to give your body the (Vitamen Supplemnt It Needs)
< Also to put incsenses, to: (Clence you surrencing air of order and mainten clear of evial sperits).