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Lions Roar : July 2013
SHAMBHALA SUN JULY 2013 65 Leg Circles Begin with your feet together and your hands on your waist. Put your weight on your left foot and, breathing in, lift your right leg straight out in front of you, then circle it away from you to the right. Breathing out, circle it to the back and bring it down behind you, allowing your toes to touch the ground. Breathing in, lift your leg up behind you, then circle it away from you to the left. Breathing out, continue the circle to the front, then lower your leg and put your foot on the ground, allowing your weight to again be on both feet. Now do the exercise with the other leg. Repeat the series of movements three more times. ♦ Adapted from Mindful Movements: Ten Exercises for Well-Being, by Thich Nhat Hanh, with permission of Parallax Press. Be Like a Flower Breathing in, lift your arms out to the side, palms up, until your arms are shoulder level, parallel to the ground. Breathing out, touch your shoulders with your fingertips, keeping your upper arms horizontal. Breathing in, open your arms, extending them until they’re stretched out to a horizontal position again. Breathing out, bend your elbows, bringing your fingertips back to your shoulders. When you breathe in, you are like a flower opening to the warm sun. Breathing out, the flower closes. From this position with your fingertips on your shoulders, do the movement three more times. Then lower your arms back down to your sides. Earth and Sky Your feet are hip-width apart. Breathing in, bring your arms up above your head, palms forward. Stretch all the way up, and look up as you touch the sky. Breathing out, bend at the waist as you bring your arms down to touch the earth. Release your neck. From this position, breathe in and keep your back straight as you come all the way back up and touch the sky. Touch the earth and sky three more times.