Suggested Postures/Routine

Joint Freeing Series developed by Mukunda Stiles
begin with 6 repetitions of the movement and move up to 12 repetitions
Pick out 4-6 movements and practice them 3-4/week

Suggested Activities to deepen practice during the day

1. Take about five minutes each day to practice the diaphragmatic breathing.
   a) Use your fingers or something else to put a little pressure on the abdomen and try to gently expand the abdomen
   b) Practice it anyplace: In a car, at your desk, doing dishes, etc.
   c) Begin with a 4-count inhalation, 4-count hold, and 4-count exhalation.
   Work up to an 8,8,8 rhythm. (Note: During Pregnancy, do not practice any exaggerated breathwork. During menses modify abdomen expansion to middle of the chest or upper abdomen)
2. Take about 5-10 minutes to practice the cat stretch routine.
   (First thing in the morning is best) Make sure you do a body scan.
   Practice about 3-4 repetitions of each of the movements you do.
   Do this every day for 5 days. (Note: Make sure you practice each movement slowly, especially on the relaxation phase, hold for 4-5 counts on each hold phase.)
3. Occasionally, practice movements 1 and 3 in a chair (sit on the front 1/3 of the chair seat and make sure the chair doesn't have any arms or coaster wheels).
   Also you can do the elbow to knee movement in a chair between movements.
4. Begin to notice what specific activities/situations (i.e., working at a computer, driving, presenting, etc.) that create stress in your body.
   Jot them down. Begin to use diaphragmatic breathing without the hold phase about a 2-3 count inhalation and exhalation.
   Inhale through your nose and exhale out your mouth. (This exercise is especially good when you want to calm down.)