1. Continue to practice diaphragmatic breathing for about five minutes each day.
2. Practice the following sequence of postures:
   Mountain Posture (standing posture) for 10 breaths
   Classic Sun Salutation (4-6 times)
   Tree Posture (Hold for 9 breaths)
   Triangle Posture (once on each side- hold for 9 breaths)
   Side Angle Posture (once on each side hold for 9 breaths)
   Standing Forward Bend (Hold for 9 breaths)
   Beginning Twist or Intermediate (2 repetitions on each side)
   Bridge Posture (perform 2 repetitions 9 breaths each)
   Cobra (perform 2 repetitions)
   Half Shoulder Stand or Feet against the wall (see week 4) (30 sec to 3 min) Make sure that you do not come up out of this too quickly.
   Sitting head to knee posture (twice on each side hold for 9 breaths)
   Sitting forward bend (perform twice hold each for 9 breaths)
   

Alternate Breathing (4:6:6 pattern)
Relaxation: (5 min)

Activities for conscious living

Beginning mindfulness meditation

Thisform of meditation is foundational to other forms of meditation. It enables you to become present and to witness the present through gently counting to 10 over and over again.

1. For 10 min, sit quietly in a chair (straight back if possible).
2. Gently close your eyes Count your breaths starting at 1 and going to 10.
3. When you reach 10 repeat the process.

Note: If you find yourself lost in "thought" or you lost count, acknowledge without judgement the thought or not being present and begin again at 1. The ability to acknowledge without judgement enables you to be present with who you are and what you are doing. It is designed to allow yourself to develop witness consciousness which is the first stage to ever-evolving growth and development.

Another hint is not to get "attached" to "good" sessions. Treat each session as a brand new experience. This begins the process of beginner's mind.