| Katy's Selfies
Meditations always start the same to let your body know that you are ready.
Feet flat on the floor or sit Indian style.
Repeat each meditation 4 times.
Center means your neck and shoulders are straight,
your chin is not tilted and you are relaxed.
If at any time you hurt stop.
Chair Exercizes and or Floor Exercises
Neck roll
OM
Grabbing the energy
Neck stretches
Looking Up
Cross Body Shoulder Stretch
Nods
Shrugging
Teapot
Standing under fingers
Looking back
Palms together now
Hitch hiking
Stop, straight, fists, down
Back bender
Tornados
Toe Push Ups
Flex Them
Knee Extensions
Large Windshield Wipers
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Neck roll
Center.
Breathe in and out all the way SLOWLY.
Place your hands on your knees.
Put your chin down.
Breathe all the way out slowly.
SLOWLY rotate your neck to your right
and make a full circle within a 5 count.
Go to center for a 5 count.
Breathe all the way out slowly.
Put your chin down.
Breathe all the way in slowly.
SLOWLY rotate your neck to your left
and make a full circle within a 5 count.
Go to center for a 5 count.
Breathe all the way out slowly.
Center.
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OM
Center.
Pinch your index finger to your thumb
and put as much pressure on that as you can.
Breath in for 5 seconds chanting OOO still have pressure on your fingers.
Hold OOO for 5 seconds.
Release your fingers and breath for 10 seconds.
Center.
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Grabbing the energy
Center.
Open hand with palms down.
Put hands near the earth.
Make a grabbing motion with your hands
as if you were grabbing energy from the earth.
Breathe in for 5 seconds with this motion.
Move your hands up over your head palms open
and as high as you can get them for 5 seconds.
Breathe all the way out with a grabbing motion from the heavens
bring that energy back to the earth.
Center.
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Neck stretches
Center.
Breathe all the way in.
Look to your left.
Use your right hand to gently apply pressure ]
to your chin pushing it to the left.
Hold for 5 seconds
Breath all the way out.
Center.
Breath all the way in.
Look to your right.
Use your left hand to gently apply pressure
to your chin pushing it to the right.
Hold for 5 seconds
Breath all the way out.
Center.
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Looking Up
Center.
Breathe all the way in.
Take your hands place them behind your neck fingers facing down.
Roll your head gently back.
Release.
Breathe all the way out.
Center.
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Cross Body Shoulder Stretch
Center.
Breathe all the way in.
Take your right arm and put it behind your left shoulder.
Take your left hand and place just a little bit of pressure on the elbow.
Breathe all the way out.
Breathe all the way in.
Take your left arm and put it behind your right shoulder.
Take your right hand and place just a little bit of pressure on the elbow.
Breathe all the way out.
Center.
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Nods
Center.
Breathe all the way in.
Take your hands place them behind your neck fingers facing down.
Breathe all the way out.
Breathe all the way in.
Gently do yes motions.
Breathe all the way out.
Breathe all the way in.
Gently do no motions.
Breathe all the way out.
Breathe all the way in.
Do small circles with your nose.
Breathe all the way out.
Center.
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Shrugging
Center.
Breathe normally.
Shrug both of your shoulders up.
Look up.
Center.
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Fireworks
Center.
Breathe all the way in.
Raise hands above your head.
Open and close hands 5 times.
Breathe all the way out.
Center.
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Teapot
Center.
Breathe all the way in.
Put right hand on right hip.
Put left hand behind your head.
Bend at the hip.
Breathe all the way out.
Center.
Breathe all the way in.
Put left hand on right hip.
Put right hand behind your head.
Bend at the hip.
Breathe all the way out.
Center.
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Standing under fingers
Center.
Breathe all the way in.
Take fingers and lock your fingers in front of you.
Turn them inside out.
Raise them over your head.
Lean back and look up.
Breathe all the way out.
Center.
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Looking back
Center.
Breathe all the way in.
Put you hands on your hips.
Turn left at the waist.
Look over your left shoulder.
Breathe all the way out.
Center.
Breathe all the way in.
Put you hands on your hips.
Turn right at the waist.
Look over your right shoulder.
Breathe all the way out.
Center.
Palms together now
Center.
Put your palms together above your head, fingers up.
Breathe all the way in.
Pull them straight down to your chest, elbows up and even.
Point fingertips down to the ground.
Breathe all the way out.
Center.
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Hitch hiking
Center.
Breathe all the way in.
Put both arms straight out to your side.
Make Fists
Put your thumbs forward.
Breathe all the way out.
Gently rotate your arms forward. 15X
Center.
Breathe all the way in.
Put both arms straight out to your side.
Make Fists
Put your thumbs forward.
Breathe all the way out.
Gently rotate your arms backward. 15X
Center.
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Stop, straight, fists, down
Center.
Breathe all the way in.
Put both arms straight out to your side.
Raise fingers straight up.
Point fingers flat, pointing out.
Breathe all the way out.
Make fist
Roll fists down.
Center.
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Back bender
Center.
Put your hands on your lower back fingertips down.
Breathe all the way in.
Lean back, putting breast bone up.
Keep elbows straight back.
Breathe all the way out.
Center.
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Tornados
Center.
Extend right leg.
Rotate right ankle to right.
20 Count.
Center.
Extend left leg.
Rotate left ankle to right.
20 Count.
Switch leg.
Extend right leg.
Rotate right ankle to left.
20 Count.
Center.
Extend right leg.
Rotate right ankle to right.
20 Count.
Center.
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Toe Push Ups
Center.
Raise heels, keeping toes on the floor
20 count.
Center.
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Flex Them
Lock both knees.
Point feet down.
Point them up.
20 Count.
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Knee Extensions
Center.
Leave left foot on the floor.
Raise right foot straight.
15 count.
Center.
Leave foot on the floor.
Raise left foot straight.
10 count.
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