Here is a set of instructions with breathing cues:
Begin with an easy seated posture and rest your palms on your knees - Sukhasana ("Easy Pose")
(Inhale) Stretch your arms above your head, and place your left palm down on the ground slightly next to your hips
(Exhale) Lean towards the left side, stretch your right arm over your ears and bring your chin to your shoulders
(Inhale) Take your right arm back to the center
(Exhale) Bring both palms back onto your knees (or repeat from Step 2)
(Inhale) Stretch your arms above your head, and place your right palm down on the ground slightly next to your hips
(Exhale) Lean towards the right side, stretch your left arm over your ears, gaze up and bring your chin to your shoulders
(Inhale) Take your left arm back to the center
(Exhale) Bring both palms back onto your knees (or repeat from Step 7)
We perform the same set of instructions for the left and right sides to maintain the balance in your body. Occasionally, before starting on your asanas, take a minute to pause and feel which side of your body do you feel like moving first - then, intentionally start on the opposite! However, remember to repeat on the other side as well. This helps to restore the balance in your body and allows you to pay attention to both sides.
Often, I quote an example in class for the ladies - "While working, do you tend to cross your right knee over your left knee when you sit on a chair?" This habit needs to be changed. I constantly remind ladies to intentionally do the opposite, which is to cross the left knee over the right knee instead. This is because we unknowingly spend long hours sitting on a chair, and more or less, we are not fully aware of our postures - yet we are stuck there for hours. Over time, it caused an imbalance in your body resulting in having a slanted hip or a slanted shoulder.
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Think about how you usually sit and start making improvements to your posture. You can apply this to all your daily posture habits - standing, laying down, carrying things, etc.
