Week 6
Standing Breathing
1 minute - Standing
Hold back of chair, close eyes and take deep breaths in and out. Be mindful of where you hold the weight on your feet. Be aware of tension in neck and shoulders and allow greater relaxation with each breath. Continue for 1 minute.
Hip Circles
2 minutes - Standing
Standing, holding the back of a chair, hold your right leg out to the side, drawing 5 circles in the air with toes. Switch to standing on right leg and holding left leg to side, drawing 5 circles. Repeat for a total of 2 minutes.
Smooth Pursuit Horizontal
2 minutes - Standing
While standing, holding the back of a chair. With your other hand, hold your target at arms-length in front of you. Keeping your head still, move your target side to side about 12 inches in each direction, following the image with your eyes only. Using your timer, continue for 2 minutes
Cat/Cow Pose
2 minutes - Standing
Holding the back of a chair, feet stay flat on floor, inhale as you rock hips forward toward chair, allowing back to arch. Then exhale as you rock hips backward, allowing back to round. Repeat for 2 minutes.
Forward Fold Stretch
2 minutes - Standing
Begin standing with hands resting on back of chair, feet flat on floor. Fold your head and body forward, allowing hands to rest on seat of chair. This is a resting pose, breathe easily and allow your body to relax. Continue 2 minutes, unfolding back to standing intermittently as you feel the need.
Smooth Pursuit Vertical
2 minutes - Standing
While standing, holding the back of a chair. With your other hand, hold your target at arms-length in front of you. Keeping your head still, move your target up and down about 12 inches in each direction, follow the image with your eyes only. Set timer for 2 minutes
Core Side Twist
2 minutes - Standing
Hold back of chair, reach one arm to side, allowing body to turn with your arm, hold reach for 2-3 breaths, return to center. Switch sides. Continue activity toward each side for 2 minutes.
Sun Salutation
2 minutes - Standing
Stand leaning back against wall, allowing wall to s upport you. Begin with open hands placed together in front of your chest. Inhale as you reach hands over your head, lifting chest and looking at hands. Look straight ahead as you exhale and lower arms in arc around to the sides, allowing back to round and relax. Repeat slowly, continue for 2 minutes.
Side Lunge
2 minutes - Standing
Stand with left hand on the back of chair, step with right foot and lunge, reaching right hand past your toes, hold for 30 seconds. Return to standing, and perform pose toward left side for 30 seconds. Repeat toward right for 30 seconds and again toward left for 30 seconds.
Saccades Horizontal
2 minutes - Standing
Stand leaning back against wall, holding two targets at arms-length, side-by-side in front of you (about 8 inches apart). Look back and forth sideways, 10 times each between the two targets. Close eyes to rest, 5 counts. Repeat and continue 2 minutes.
Saccades Vertical
2 minutes - Standing
Stand leaning back against wall, holding two targets at arms-length - one above the other - in front of you (about 8 inches apart). Look up and down, 10 times each between the two targets. Close eyes to rest, 5 counts. Repeat and continue 2 minutes.
Ankle Circles
2 minutes - Standing
Stand, holding chair, lift right leg and circle foot and ankle 10 times clockwise and 10 times counterclockwise. Switch legs to circle left foot and ankle, 10 times CW and 10 times CCW. Repeat again with right and left ankles.