4 Freedoms Integration Exercise (9): Stretching Your Limits

INTEGRATION EXERCISES Exercises To Do Togethe by Al Link and Pala Copelandnn STRETCHING YOUR LIMITSn Yoga means union. Yoga postures work your body, focus your mind, and build your life force. When done in tune with a partner, they also strengthen your heart connection.nnTime for Exercise: three minutes – longer the first time you do itnnProperties Required: clothing you can stretch comfortably innn Steps:n

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1. Stand facing each other at a distance of about 4 feet (1.2 m).nn
2. Your feet are together, arms hang gently at your sides, back straight but not rigid, shoulders relaxed, throat loose, and your eyes are soft.nn
3. Make loving eye contact with your partner.nn
4. Inhale slowly through your nose and, as you are inhaling, gracefully raise your arms straight out to your sides at shoulder level, palms up.nn
5. Exhaling gradually, bring your hands together in front of your chest, palms touching.nn
6. Slowly inhale while raising your arms straight up over your head, palms facing each other, hands shoulder-width apart.nn
7. Exhaling slowly, reach out toward your partner. Folding at your hips, bend over and grasp each other’s arms above the elbows.nn
8. Your head and neck are relaxed, hanging loose.nn
9. Continue to hold each other’s arms as you lean back away from each other.nn
10. With legs flexed, feel each other’s weight. Feel your spine extending and your legs stretching. Relax your muscles into this posture. Hold for a measured count of 20.nn
11. Gradually come forward again. Release your partner’s arms and straighten to the upright position.nn
12. Make loving eye contact.nn
13. Slowly inhale and raise your arms above your head.nn
14. Repeat steps 7 through 13 twice.nn
15. Complete your practice by exhaling unhurriedly, bringing your arms down and your hands together in front of your chest, palms touching.nn
16. Say “thank you” aloud to each other.nn

nComments:nn

Endeavor to move very slowly through this exercise with intense focus on your own graceful body movements and on being very aware of working in unison with your partner. Attempt to breathe in time together (See Harmony Breath). A guide for inhalation is a count of 7 and for exhalation 10. Do not stretch farther than is comfortable. Do not strain.