Age Less Move More Open Heart Gratitude Movement Sheet

Camel Pose

From kneeling with your knees outer hip width apart and your toes under. Pat your butt cheeks to loosen them, drop your tail down toward the earth, and snap your ribs in and down toward your pelvic bowl. Keeping that foundation roll your inner arms out and

squeeze your scapula together. Hold and breathe allowing your body to move on the waves of your breath.

When ready, on each exhale drop your tail and on each inhale open the front of your chest without lifting your ribs or creating wrinkles in the back of you neck. As you flow on the waves of your breath see if you can take your hands to rest on your heels. Make sure you aren’t crunching your lower back and your pubic bone keeps moving forward. If your hands don’t reach your heels just hold and breathe where you are or do this pose in front of a chair and rest your hands on the seat of the chair.

Feel your open-hearted gratitude for your life.

Standing Back Bend Pose

From standing with your feet inner hip width apart, drop your tail down, snap your ribs in and down, roll your inner arms out and squeeze your scapula together. Allow your head and neck to rest at center.

On an exhale, bend your knees, drop your tail and allow your upper body to follow the movement. On an inhale, open the front of your chest as if you have a string attached to your sternum and someone is pulling it up and forward. Your legs will straighten and you’ll come back up to standing straight.

Keep going flowing on the waves of the breath and when your are ready inhale your arms overhead. Each inhale wave your arms back behind you as your sternum lifts.

To go deeper stand in front of a wall or tree and on each exhale walk your hands down the wall / tree to reach your edge the place where you can open your heart without crunching your lower back or wrinkling your neck. Hold and breathe on your edge.

Notice you flow on the waves of your breath. Let the love flow and say, “thank you.”