A traditional sequence of five dynamic exercises for mobility, coordination and general physical activation. Move calmly, without jerking or feeling compelled to reach 21 repetitions.
Stand steadily with your feet about hip-width apart. Raise your straight arms to shoulder height and turn slowly clockwise. Keep your body upright and your knees soft. Stop before pronounced dizziness develops.
Breathing: Breathe freely and evenly.
Lie on your back with your arms alongside your body. As you inhale, gently bring your chin towards your chest and raise your legs only as far as your lower back remains stable. Exhale and slowly lower your head and legs. Bend your knees slightly if needed.
Breathing: Inhale to lift; exhale to lower.
Kneel with your torso upright and place your hands on the backs of your thighs or around your pelvis. As you inhale, open the chest and move into a small, controlled backbend. Avoid compressing the lower back or throwing the head backwards.
Breathing: Inhale to open; exhale to return.
Sit with your legs straight and place your palms beside your pelvis. As you inhale, press your feet and hands into the floor, lift the pelvis and bring the torso towards horizontal. Exhale and return slowly. Keep the shoulders away from the ears.
Breathing: Inhale to lift; exhale to lower.
From a position supported by your hands and feet, open the chest. As you exhale, guide the pelvis up and back into an inverted V. Inhale and glide forwards smoothly. Bend the knees slightly in the inverted V if needed.
Breathing: Exhale as the pelvis moves up; inhale as you move forwards.