Posture: Stand up and raise the arms straight up over the head with the hands interlocked and the first finger pointing straight.

Movement: Begin bending slightly back and then forward, pivoting from the second vertebrae. You will feel the pressure on your calves if you are balanced.

Posture: Still standing, bend forward at a 45-degree angle and let the arms extend out to the sides with the fingers stretched apart.

Breath: Hold with long, deep breathing.

Posture: Stand up and raise the arms straight up over the head with the hands interlocked and the first finger pointing straight.

Movement: Bend to the right side and hold for 1 minute 30 seconds – 3 minutes. In the same position, bend to the left side and hold for 1 minute 30 seconds – 3 minutes.

Posture and Movement: In the same position, begin rotating the torso clockwise to the right, in a complete circle, within the range of motion as described in the previous exercise.

Posture & Movement: Stand with the legs about 18 inches apart and the arms parallel to the ground, palms down. Twist from side to side, inhaling to the left and exhaling to the right.

Posture: In the same position, raise the arms up to 60 degrees, with the hands in Gyan Mudra.

Movement: Begin alternately bending the knees and standing up straight. Do not squat completely to the ground.

Posture, Movement, & Mantra: Now bring the heels together and continue the same motion, chanting Sa as you go down, Ta as you come up, Na as you go down, and Ma as you come up.

Posture & Breath: Come onto your hands and feet, straightening your legs into Triangle Pose. Raise the left leg up. Hold this position with long, deep breathing. Continue for 1 – 2 minutes. Then switch legs and hold the position with the right leg up with long, deep breathing. Continue for 1 – 2 minutes.

Remain in Triangle Pose and raise the left leg once again. Hold this position with long, deep breathing. Continue for 1 – 2 minutes.

Switch legs and hold the position with the right leg up again, with long, deep breathing. Continue for 1 – 2 minutes.

Posture: In the same position, raise the left leg and begin kicking the buttocks with the raised leg. Continue for 1 minute.

Switch legs and continue kicking the buttocks with the right raised leg. Continue for 1 minute.

Posture & Movement: On your hands and knees, lift the lower legs up in the air and begin crisscrossing the legs in a rapid motion.

Posture: Come standing on the knees, reach back for the heels, lift the chest and relax the head.

Breath: Begin long, deep breathing.

Posture: Lie on the stomach. Cross the heels and place the fists under the groin. Lift the legs.

Posture: Still on the stomach, reach back for the ankles and lift the chest and thighs.

Posture: Sit in Easy Pose, with the hands on the knees.

Movement: Begin circling the torso in complete circles in a clockwise direction. Circle 26 – 52 times. Then switch directions and circle the torso 26 – 52 times.

Posture: Sit on the heels. Make the hands into fists with the thumbs inside.

Movement: Powerfully pull one arm back while the other arm extends forward, in a punching motion. As each arm reaches its fullest extension, the fingers open up, then close quickly, and pull back very powerfully, returning toward the body as the opposite arm extends.

Posture: Sit on the heels with the hands on the knees.

Movement: With the arms straight, begin raising the arms up and over the head, extending the arms behind you, and then return the hands to the knees.

Posture: Sit in Easy Pose.

Mudra: The hands are in Gyan Mudra, in Candelabra Pose, upper arms parallel to the ground and the forearms are lifted to 90 degrees, with the hands up above the head, palms facing forward.

Mantra: Begin chanting Sa Re Ga Ma Pa Da Nee Sa in an ascending major scale, and Sa Nee Da Pa Ma Ga Re Sa in a descending major scale.

Posture: Sit in Easy Pose. Cross the hands over the chest (just in front of the shoulders) and tuck the chin down.

Mantra: In this position, chant Gobinda Gobinda, Hari Hari.