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exercise 3
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UPPER
TORSO
3: Arms - One Up - One Down
Gently raise arms from sides to hold a circle at chest
level ("Embracing the Tree") - Palms inward
with fingers pointing towards each other - and remember
elbows down.
Raise/rotate one palm to face up and the other down, then
raise and lower the arms accordingly.
To 'advance' this particular exercise -
Turn the shoulders and waist (with care) in the
direction of the raised arm.
Repeat say 9 times each side/way.
Conclude this exercise by returning hands
to center position at chest level, ("Embracing the
Tree") holding the circle, palms in ... elbows down.
Stand for a while and concentrate on breath only.
At this point it is possible and acceptable to 'rest'
in the "Tree" posture for as long or short
as desired. Whatever, try to concentrate upon breath
and posture only. Then, as required or desired; or,
"when you can see again your reflection in the
water" -
return to Preparation/Conclusion if you do so
choose to "conclude" now here, return to "Attention".
To continue through the series - remain in "Tree"
... and then "when you can again see your reflection
in the water" ... continue on to exercise 5 (with
the arms remaining at first "as if holding a ball").
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