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Mindful : August 2014
August 2014 mindful 47 COW POSE On an inhaling breath, lift up your seat and and your chest, while you simultaneously drop your spine toward the ear th and into your belly. C AT POSE Exhale, reversing this cur ve. Lift your waist; drop your head and tail. Repeat 3 & 4, moving with the breath, 5 -10 times. Go slowly and try to feel every par t of your spine as it cur ves one way and rounds the other way. STANDING UP Step back your right hand, then s tep back your left hand, and then shift onto your feet and stand up. As always, as your at tention s trays come back to attending to the phycial sensations. CHAIR POSE Inhale arms up and bend your knees into a chair pose—t wo move- ments at the same time! Is your mind still in your body? In the room? Gently let it come back. LEG BENDS As you exhale, stand up on your left leg, right leg bent. Return to chair pose and repeat on the other side. Go right and left, 5 -10 times. STAND QUIETLY Remain still, keeping your eyes open. Notice what you are see- ing. Ground yourself in your environment. Feel your feet on the floor. Obser ve your breath moving. You can repeat this entire sequence. Feel free to do it as often as you like. 3 4 5 10 9 8