Correct Posture - Think about your shoulder blades. Draw your shoulder blades away from the midline and down toward your hips. Keep your head up!

Incorrect Posture - Spine sagging in between shoulder blades. Head and neck sagging. Donʼt do it!

Zen Shiatsu III: Class One - Introducing Fluid Movement

Good Elbow Technique (Upper Body Strengthening)

Lower Body Flexibility Routine: Phase One

1 Start in seiza position.

2 Breathe in to come forward; tuck your toes under.

3 Breathe out to sit back in forced arch position; toes under.

4 Breathe in to come forward, relax toes.

5 Breathe out to sit back in seiza position again.

Repeat 5-10 times, move on to phase two...

1 2 Breathe in 3 Breathe out

4 Breathe in 4 Breathe out

1 Start in seiza position.

2 Breathe in to come forward; tuck your toes under.

3 Breathe out to sit back in forced arch position, toes under, bringing your knees all the way off the ground.

4 Breathe in to come forward, relax toes.

5 Breathe out to sit back in seiza position, but keep going back to bring your knees up.

2 Breathe in

4 Breathe in

3 Breathe out

5 Breathe out

1

Practice these exercises daily to build your toe and ankle flexibility!

Lower Body Flexibility Routine: Phase Two

Upper Body Fluid Transitions

In this exercise, practice coordinating your movements to the rhythm of your breathing.

1 Breathe in, mother hand at shoulder, messenger at wrist.2 Breathe out to lean back and stretch the arm.3 Breathe in, switch your hands at the wrist, and do the “drawbridge” transition overhead.4 Breathe out, stretch the arm overhead.5 Breathe in, pick up the other arm.6 Breathe out, stretch both arms overhead.7 Breathe in, stand up.

(...continued on next page)

1 Breathe in

2 Breathe out

5 Breathe in

7 Breathe in3 Breathe in

4 Breathe out

6 Breathe out

8 Breathe out, stretch the “new arm.”9 Breathe in, slide through the center and over, toward the other side.10 Breathe out, stretch the “old arm.”11 Breathe in, come back to center.12 Breathe out, stretch both arms.13 Breathe in, drop the “old arm,” prepare to stretch the “new arm.”14 Breathe out, stretch the “new arm.”15 Breathe in, “Drawbridge” transition to new side.16 Breathe out, stretch the arm.Now repeat from step 3!

8 Breathe out

10 Breathe out

14 Breathe out

12 Breathe out

16 Breathe out

9 Breathe in

11 Breathe in

15 Breathe in

13 Breathe in

Stretching Left Arm

Stretching Right Arm

Stretching Both Arms

Back to Center

Back to Center

Drop one arm, prepare to stretch the other

1 Starting from rotation position, rotate the leg, breath out.2 Breathe in, switch mother hand at the knee, pick up the new leg.3 Breathe out, stretch the legs to the chest.4 Breathe in, hold the legs to the chest with your legs.5 Breathe out, plant the legs into the hip sockets, elongate the low back.6 Breathe in, hold the legs to the chest with your hands, step over to the new side.7 Breathe out, set down the “old” leg.8 Breathe in, switch mother hand at the knee, place inside hand on hara.9 Breathe out, rotate the leg.Now repeat from step 2!

Lower Body Fluid Transitions

1 Breathe out

3 Breathe out

6 Breathe in

8 Breathe in

2 Breathe in

4 Breathe in

7 Breathe out

5 Breathe out

9 Breathe out

Kidney 1 Knee Technique

1 Breathe out, rotate the leg.2 Breathe in, switch mother hand at the knee, begin moving towards the feet.3 Breathe out, stretch leg.4 Breathe in, sit up to plant feet in hara...

5 ...move your hands to under the knees.6 Breathe out, lunge in to stretch the knees to the chest.7 Breathe in, plant your knees in KI 1.8 Breathe out, sit down, press the legs towards your knees.

1 Breathe out

3 Breathe out

2 Breathe in

4 Breathe in

6 Breathe in

8 Breathe in

7 Breathe out

5 Breathe out