Movements

Hold static posts for 10s or more.

Muscles relax into a stretch, don't push it too far at first.

Symmetry - repeat actions on both sides.

Standing

• Head and neck left, then right, then forwards, then backwards, no circling
• Arms starting at sides, rising outstretched to palms together above head, then bend at waist, lower arms forward, grab thights or touch feet/ground
• Arms out sideways, circle forwards and down from shoulder in increasing size, then backwards, then alternating
• Arm across chest front, hold back towards body just past the elbow with the other forearm
• Arms palm to palm in front of chest, then behind back, then palms upside down
• Arm over shoulder and down back, use other hand to pull elbow from above or hold down wrist from below
• Shake everything about

• Big hip circles, large and small, then reversed, then figure of eight, and reversed
• One leg out to the side, one leg bent, arm stretch down extended leg, other arm over head
• Stand on one leg, hold other, close eyes

Sitting

• Bring feet together towards crotch, hold feet with hands, butterfly wiggle hips up and down. Advanced; gently push knees down
• Put foot in opposite elbow crease, wrap arms around and clasp hands together, cradle leg towards body
• Hold foot and bring towards sternum
• Extend both legs at 90% or less, turn and stretch feet out and in
• Happy cat, angry cat, undulating cat forwards/backwards, DISCO [boots]cat!

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