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The Beginner's Guide to Hatha Yoga

Relaxing Breathing Sequence

This sequence of arm movements, when combined with steady breathing, is an ideal way to wind-down after a busy day.

1. Lie on your back with your arms by your sides (palms faced down), and your knees raised. Your feet should be flat on the floor. Close your eyes.
2. While breathing in, raise both arms straight up, with your palms facing inwards.
3. While breathing out, relax your shoulders and return your arms to your sides.
4. While breathing in, raise your right arm over your head.
5. While breathing out, return your right arm to your side.
6. While breathing in, raise your left arm over your head.
7. While breathing out, return your left arm to your side.
8. While breathing in, stretch out both arms along the floor and to your sides, at 90 degree angles from your body.
9. While breathing out, return both arms to their original positions.
10. While breathing, raise both arms over your head.
11. While breathing out, relax your shoulders and return your arms to your sides.
12. Relax for a few moments. Ensure that your mind and body are completely still.

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