KNEELING-CAT-SWAM POSE 

1. Kneel down and rest your hands on your thighs, eyes closed.

2. As you breathe in, slowly lift your arms overhead and come up to raised kneeling position.

3. As you breathe out, gently bring your hands to the floor infront of you and slowly curve your spine upward. 

4. Inhale, bend your elbows and lift the center of your chest foward and upward. 

5. As you breathe out , tilt your pelvis under you and curve your spine to sit back with your hips over your heels. ( this is swan pose. 

Inhale to retur to kneel down, and exhale to relax your shoulders.

Repeat the sequence 4 times.

This sequences is a soft and gentle way to release tension from your spine, clear your head and calm your nerves. Try to complete the series of postures with your eyes closed. Listening carefully to the duration and quality  of your breath,  and allow each change of posture to be initiated by the start of either your next inhalation or next exhalation.