Sit in easy pose. Rest the right palm in your lap, and lift the left arm up at a 60 degree angle, palm facing the ceiling. This will put strain on the wrist. Breathe deep and calm.
2. right palm up
Switch sides, bringing your right palm to the ceiling and rest the left hand in your lap.
3. both palms up
Raise both your palms towards the ceiling with elbows straight, 60 degrees.
4. wrist rotations
Keeping the arms at 60 degrees, make fists with the thumbs inside. Make slow, easy wrist rotations in whatever direction feels best. Take your time.
5. wrist and forearm rotations
Now lower the arms to be parallel to the floor, reaching out, and rotate your wrists and forearms.
6. both arms out
reach both arms out parallel to the floor. Keep them straight, with palms flat, fingers in together. This one is hard, but you can do it. Let any garbage thoughts that come to the surface wash out and away from you.
7. brain exercise
Reach the arms straight up overhead, hugging the ears. Make fists with the thumbs inside and raise your fingers one by one.
8. cobra pose, tongue extended
Lay on your stomach with the arms underneath the shoulders and push up into a light backbend. Extend the tongue and breathe in and out throught the mouth, long and deep.
9. sitali praanayam
Curl the tongue into a U shape and stick it out past the lips, forming an open tube. Breathe slowly in through the mouth and out through the nose. This is a detoxifying breath that might taste pretty bad at first, but will become sweeter the more you do it.
10. sufi grind, clockwise
Sitting in easy pose, anchor from the seat and rotate the spine around clockwise.
11. sufi grind, counter-clockwise
12. shoulder shrugs
Bring the forearms in and let the hands hang limp like little paws. Shrug the shoulders forward in circles.
13. alternating leg lifts
Extend the legs straight and lean back slightly, resting on the hands. Bring one leg up at a time, lifting as high as you can while keeping it straight.
14. yoga mudra, lotus pose
Adjust the feet into lotus pose (or stay in easy pose if that is more comfortable). Clasp the hands behind the back, arms straight, and lean forward until the fists are reaching towards the sky. Stay here for one minute, feeling calm.
On the second minute, staying in this position, repeat the mantra: "Healthy am I. Happy am I. Holy am I."
16. arms extended, pointing
Staying seated in lotus pose (or easy pose), extend the arms out in front of you, parallel to the ground. Grasp the hands together with the index (Jupiter) finger pointing straight to the ground. Lock the elbows and keep a straight spine.