Posture: Sit in Easy Pose. Extend the arms in front of the body with the palms facing up, making fists of the hands.

Movement: Strike the right arm with the back of the fist of the left arm, starting near the wrist and moving up toward the elbow. Reverse arms and repeat. Strike with considerable force at the wrist, mid-forearm, and elbow joint.

Posture: Sit in Rock Pose; on the shins with the buttocks on the heels. Place the palms on the thighs.

Movement: Begin flexing the spine, allowing the shoulders to round and flex with the movement.

Posture: Remain in Rock Pose. Extend the arms in front of the body with the palms facing down.

Movement: Keeping the elbows straight, begin alternately striking the thighs just above the knees with the hands. Increase the pace as you continue, keeping the breath normal.

Posture: Remain in Rock Pose and place the hands on the hips.

Movement: Begin flexing the lower spine. As the chest lifts draw the elbows back; as the spine rounds back, bring the elbows forward.

Posture: Sit in Easy Pose and rest the hands on the legs.

Movement: Roll the shoulders forward twice. Then swing the arms forward across the chest.

Posture: Stand up with the legs shoulder width apart. Extend the arms in front of the body and place one hand on top of the other with both palms facing down.

Movement: Squat into Crow Pose and return to the standing position.

Posture: Remain standing and extend the arms over the head with the hands in Venus Lock and upper arms against the ears.

Movement: Squat into Crow Pose and return to the standing position.

Posture: Remain standing, extend the arms behind the body, and place the hands in Venus Lock at the base of the spine.

Movement: Squat into Crow Pose and return to the standing position.

Posture: Sit in Easy Pose.

Eyes: Leave the eyes 1/10th open and meditate.

Mudra: Bring the hands together in front of the chest, fingers pointing away from the body. The fingers are pressing against each other from their bases to the fingertips; the thumb tips touch. The palms are three inches apart. Push the fingers toward each other with maximum pressure.

Posture: Relax in Easy Pose and let the shoulders hang.