Neck and Shoulder Release
This area of the body holds mental tension and is continually subjected to poor postural patterns. Take a few moments to relax, open the chest, stretch the shoulders and pay attention to the breath.
Mandala Namaskar ~ Hip opening and mental focus
The Foot “Practice”
1- massage foot, touching all parts, including the ankles
2- gently roll a tennis ball on the sole of the foot (this is most easily done sitting in a chair)
3- sustain compression with a firm “bouncy” ball on each of the numbered spots of the foot (see chart below) for three to five breaths. *note* this should not be painful. Regulate pressure of the foot on the ball so it is not too intense.
4- following figure “3” on the chart above, roll the “bouncy” ball down the foot from each toe joint to the heal.
5-increase mobility of the toes by picking up a marble with each individual toe.
6- thread the toes of the feet together, alternating big toe on top. This is like clasping the fingers and then changing the clasp.
7-finish this practice with “legs up the wall” pose or with your feet on a chair for 5-15 minutes.
Tennis Ball “Practice”