Here’s the text with handwritten notes included:
A. STANDING PROCESSES
- Stretching Upward 3 Cycles (into wing, inhale, come out, exhale)
- Bending Forward 3 Cycles
- Bending Forward/Legs Crossed 3 Cycles
- Bending Forward/Feet Apart 3 Cycles
- Bending Sideways/Feet Apart (6 Hand Postures) 3 Cycles
- Stretching Sideways/One Arm Raised 3 Cycles
- Stretching Sideways/Clasping Wrist 3 Cycles
B. SQUATTING PROCESSES
- Straighten Leg to Front 3 Cycles
- Straighten Leg to Side 3 Cycles
- Straighten Both Legs and Stand 3 Cycles (Into exhale)
- One Leg Stretched to Side, Up on 2 Hands 3 Cycles (can but)
- One Leg Stretched to Side, Up on 1 Hand 3 Cycles (Index)
- Jumping 3 Cycles (exhale)
- Push Ups (Emptiness) As many as you can
- Balasana (Child’s Posture) Until your breath settles
C. SITTING PROCESSES
- Single Leg Raised in Front 3 Cycles
- Both Legs and Arms Raised in Front 3 Cycles
- Legs Straightened Holding Big Toes 1 Cycle
- Legs Apart Bending Sideways (6 Hand Postures) 3 Cycles
- Veerasana 5 Minutes
D. LYING DOWN PROCESSES
- Knee to Forehead 3 Cycles
- Rocking (X not breath path) 3 to 5 times
- Chair Twisting 3 Cycles
- Spine Curved Twisting 3 Cycles (shallow)
- 45-degrees and Legs to Side Twisting 3 Cycles (Breath)
- One Leg to Side Twisting 3 Cycles (cone)
- Knee to Elbow (- not breath path) As many as you can
