Steffi Lewin Shapiro, M.S.W., R.Y.T.


Head, Neck & Shoulders

Gradually bring one ear towards the shoulder
it doesn't matter which side first, or how far you go.

Gradually bring the head back to center.

When you are ready, gradually go to the other side.

Repeat a few times, at your own pace, breathing freely.

This helps release tension from the head, neck and shoulders. Notice what you experience all along the way.

Hands, Wrists, Elbows & Shoulders

Bring your palms together at chest level.

If it's comfortable, have the arms move gently from side to side, at your own pace, to wherever you can do it easily, breathing fully.

You can keep the head forward if you wish, or you can have the head moving in the same direction as the arms or in the opposite direction, whatever you prefer.

This is helpful for the hands, the wrists, the elbows, and the shoulders. It is good for strengthening the bones, upper arms and forearms, and for building bone mass.

Legs & Hips

Gradually stretch one leg out in front to wherever it's comfortable.

And relax it down.

Repeat with the other leg.

Alternate a few times at your own pace, breathing in and out.

This is good for the whole leg and the hip. It is also useful for balancing both sides of the body and both sides of the brain, preventing and alleviating anxiety.