“Upward Salute Pose” and “Standing Forward Bend”
Stand with your hands in prayer in front of your heart, then breathe in and raise your arms up to the sky, before bringing them backwards and allowing your spine to follow the movement backwards in extension. Then breathe out, lowering your arms and trunk towards your legs. You can bend your knees to protect your lower back or keep your legs straight, then go back up again, breathing in, until you are stood upright with your arms in the sky again. Repeat the motions as often as you like.
Let yourself be inspired by the water running in front of you. Imagine taking the water from the mountain stream in your hands and, as you stand up, it rises towards the sky. Then visualise it running over you from your head to your toes, helping to wash away all the things you don’t need any more (tension, worries, etc.). Let go of the heavy weights around your heart! Feel the energy flowing through you like currents. Our bodies are 80% water!