Take a deep inhalation through your nose. Pause. Exhale deeply through you mouth. Pause.

Repeat four times. Next inhalation raise both arms overhead. Hold. As you exhale bring your arms down and fold forward. Hold. You can do this both standing and seated. Repeat four times.

Next inhalation raise your right arm up overhead . Hold. As you exhale arch the right arm overhead to the left. Hold. Inhale the right arm back up overhead. Hold. Exhale and release your right arm to your right side. Hold. Inhale the left arm overhead. Hold. Exhale arch the left arm overhead to your right side. Hold. Inhale left arm back overhead. Hold. Exhale the left arm to your left side. Hold. Repeat four times.

Inhale your arms overhead. Hold. Exhale twist right and lower your right arm behind you and your left arm in front of your body. Hold. Inhale arms overhead and face straight forward. Hold. Exhale twist to the left lowering your left arm behind your body and your right arm in front. Hold. Inhale unwind arms overhead and face forward. Hold. Exhale your arms to your sides. Hold.Repeat four times.