Practise Aeroplane 1 and 2, for 10 breaths, Yoga Handstand Pose right and left, each exercise (synchronized with pendulum breathing as on Day Three).
(l)a Four-second pendulum breath in as arms are raised and feet rotate. Concentrate on tension.
b Four-second pendulum breath out as arms are lowered and feet straighten. Feel relaxation.
(2)a During four-second, pendulum breath in, bend over towards ankle.
b Return to aeroplane position during four-second pendulum breath out, then bend to other side.
5. Sit and stretch
Practise Sit and stretch five times (Day Four).
a Sit ivith back against wall.
b Start four-second pendulum breath in and reach forward to grasp toes or ankles at full inspiration.
c Pause to allow head to fall. Return to sitting position on your four-second breath out to complete exercise.