Each movement in this sequence begins and ends with Namaste, the Indian palms together greeting.  This series mobilizes and strengthens the spine while opening the chest and deepening the breath.  The movements can be done from any seated base, independently, in any order or as a flowing sequence. Simply synchronise your movements to a comfortable breath rhythm.

1) Lift the spirits
Bring the palms together in front of the chest, fingers pointing up in namaste
Inhale – gently swing your arms forward and up, arms shoulder distance apart, palms and fingers open
Exhale – gently swing arms down and behind you, pointing fingers back
Repeat, slowly and smoothly several times, then return hands to Namaste.

2) Open the heart
From Namaste
Inhale – open arms at shoulder height as wide as comfortably possible
Exhale – return to Namaste.

3) Reach with ease – a sideways stretch
From Namaste
Inhale – arms up, interlace fingers and flip the palms to face upwards
Exhale – ease over to right side, keeping both sides of torso long
Inhale – return to centre
Exhale – ease over to left side
Inhale – return to centre
Exhale – hands back down to Namaste

Repeat several times keeping spine upright and long as you move from side to side

4) Build Vitality- an open twist
From Namaste
Inhale- sit tall, extending arms to side at shoulder height
Exhale turn right, moving from the base of the spine and stretching right arm out, keep both shoulders low and relaxed. Spiral twist through whole spine until head turns and you can comfortably look over right shoulder
Inhale – back to centre
Exhale – turn left
Inhale – back to centre
Exhale – palms to namaste
Repeat several times. Lengthening the spine with every inhale.