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BODY CHECK [PYUNG AHN SERVICES INTERNATIONAL]
1. CIRCLE WRISTS FORWARD AND BACK
2. CIRCLE BOTH ARMS FORWARD AND BACK
3. CIRCLE ONE ARM THEN THE OTHER FORWARD AND BACK
4. CIRCLE ONE ARM FORWARD AND THE OTHER BACK AT THE
SAME TIME
5. CHEST HEIGHT ARM EXTENSIONS PALMS DOWN
6. CHEST HEIGHT ARM EXTENSIONS PALMS UP
7. CROSS ARMS FRONT AND BACK
8. SHOULDER SHRUGS
9. TURN HEAD TO THE LEFT/RIGHT/UP/DOWN/SIDE TO SIDE
AND HALF CIRCLES
10. ROTATE HIPS BOTH DIRECTIONS
11. HIP TWISTS SWINGING ARMS
12. SIDE BENDS LEFT AND RIGHT
13. FORWARD BEND
14. BACK BEND
15. KNEE BENDS
16. UP AND DOWN ON BALLS OF THE FEET AND BODY SHAKE OUT
BREATHING ROUTINE [PYUNG AHN SERVICES INTERNATIONAL]
1. MONKEY SHOWS
GIFT [BREATH IN THROUGH THE NOSE]
2. LOOK FOR THE
SUNSHINE [STILL BREATHING IN]
3. WIPE AWAY
THE CLOUDS [BREATH OUT THROUGH THE MOUTH]
4. GIVE ENERGY TO THE HEART [BREATH IN THROUGH THE NOSE]
5. RETURN
ENERGY TO THE EARTH [BREATH OUT THROUGH THE NOSE]
6. BRUSH THE
AIR [BREATH IN THROUGH THE NOSE]
7. BEAR SHOWS
ITS CLAWS [BREATH OUT THROUGH THE MOUTH]
8. WASH THE FACE [BREATH IN THROUGH THE NOSE]
9. PUSH AWAY [BREATH OUT THROUGH THE NOSE]
PRANA STIMULATION [PYUNG AHN SERVICES INTERNATIONAL]
1.DRUM THE TOP OF THE HEAD WITH THE FINGERS
2. MASSAGE BASE OF THE SKULL WITH THUMBS
3. WALK THUMBS DOWN THE NECK
4. MASSAGE NECK MUSCLES
5. BRUSH THE FOREHEAD WITH FINGERS
6. NIP THE EYEBROWS
7. PRESS INTO THE CORNERS OF THE EYES WITH FORE-FINGERS [BREATHING OUT]
8. PRESS INTO THE CORNERS OF THE NOSTRILS WITH FORE-FINGERS [BREATHING OUT]
9. PRESS INTO THE CHEEK-BONES WITH FORE-FINGERS [BREATHING OUT]
10. WASH THE FACE WITH PALMS
11. NIP THE CHIN
12 PULL ON THE EARS
13. TAP THE SHOULDERS
14. TAP DOWN THE OUTSIDE OF BOTH ARMS AND UP THE INSIDE
15. TAP THE CHEST
16. RUB THE ABDOMEN
17. TAP EITHER SIDE OF THE SPINE FROM THE ADRENAL GLANDS DOWN
18. TAP THE BUTTOCKS
19. TAP DOWN THE OUTSIDE OF BOTH LEGS AND UP THE INSIDE
20 SHAKE THE BODY OUT
BASIC ROUTINE [PYUNG AHN SERVICES INTERNATIONAL]
· MOUNTAIN POSE [TADASANA]
· UPWARD SALUTE RAISED ARMS [URDHVA HASTASANA]
· DIVERS POSE [UTKATASANA]
·
FORWARD BEND [UTTANASANA]
·
LUNGE POSE TRANSITION TO WARRIOR 1 [ANJANEASANA]
· WARRIOR POSE 1 [VIRABHADRASANA 1]
· WARRIOR POSE 2 [VIRABHADRASANA 2]
· SIDE ANGLE POSE [PARSVAKONASANA]
· DOWNWARD FACING DOG [ADHO MUKHA SVANASANA]
· PLANK [DANDASANA]
· EIGHT LIMB POSE [ASTANGASANA]
·
COBRA POSE [BHUJANGASANA]
· POSE OF HUMILITY [BALASANA 1]
· POSE OF THE CHILD [BALASANA 2]
· HEROES POSE [VIRASANA]
· COW POSE [BITILASANA]
· SUN-BIRD POSE [PARSVA
BALASANA]
· CAT POSE [MARJARYASANA]
· POSE OF HUMILITY [BALASANA 1]
· POSE OF THE CHILD [BALASANA 2]
· HEROES POSE [VIRASANA]
· MELTING HEART POSE [ANAHATASANA]
· THE SPHYNX POSE [SALAMBA BHUJANGASANA]
· SIDE PLANK POSE 2 [VASITHASANA 2]
· THE SPHYNX POSE [SALAMBA BHUJANGASANA]
· POSE OF HUMILITY [BALASANA 1]
· POSE OF THE CHILD [BALASANA 2]
· HEROES POSE [VIRASANA]
· SEATED STAFF POSE [DANDASANA]
· BRIDGE POSE [DWI PADA PITHAM]
· SEATED STAFF POSE [DANDASANA]
· SEATED FORWARD BEND [PASCHIMOTTANASANA]
· HALF LORD OF THE FISHES POSE [ARDHA MATSENDRASANA]
· EASY POSE [SUKASANA]