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This series of upper body movements is both uplifting and calming, and is great preparation for meditation. It can be done standing or sitting, indoors or – if you have the chance – outside in the fresh air. Each set of three sequences is made in time with the breath and starts with hands together at the chest.
Start and finish the set of sequences with hands resting on one another. If you are kneeling, have the tops of your feet flat on the floor. You can place a folded pillow behind the knees and a rolled-up towel under the feet.
Breathe in – hands together at chest.
Breathe out – reach hands forward.
Breathe in – take arms wide.
Breathe out – hands back together at the chest.
Breathe in – reach hands above head.
Breathe out – circles the arms down and behind.
Breathe in – reach arms above head.
Breathe out – hands together at chest.
Breathe in – take arms wide.
Breathe out – twist to the left.
Breathe in – back to centre.
Breathe out – twist to the right.
Breathe in – back to centre.
Breathe out – hands together at the chest.
This series of upper body movements is both uplifting and calming, and is great preparation for meditation. It can be done standing or sitting, indoors or – if you have the chance – outside in the fresh air. Each set of three sequences is made in time with the breath and starts with hands together at the chest.
Start and finish the set of sequences with hands resting on one another. If you are kneeling, have the tops of your feet flat on the floor. You can place a folded pillow behind the knees and a rolled-up towel under the feet.
Breathe in – hands together at chest.
Breathe out – reach hands forward.
Breathe in – take arms wide.
Breathe out – hands back together at the chest.
Breathe in – reach hands above head.
Breathe out – circles the arms down and behind.
Breathe in – reach arms above head.
Breathe out – hands together at chest.
Breathe in – take arms wide.
Breathe out – twist to the left.
Breathe in – back to centre.
Breathe out – twist to the right.
Breathe in – back to centre.
Breathe out – hands together at the chest.
All exercises reprinted with permission from Inside Time.
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Help us get About Time off the ground. All donations are tax deductible and will be vital in providing an essential resource for people in prison and their loved ones.
Help us get About Time off the ground. All donations are tax deductible and will be vital in providing an essential resource for people in prison and their loved ones.
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