Standing flow with feet on chair

1. The big vibration:

• Stand with your feet hip-width apart, arms relaxed at your sides, and eyes closed.
• Imagine a vibration starting from your feet, gradually rising up to your head.
• Let your body follow this movement naturally.
• Stop when you feel a sense of relaxation and observe your sensations before starting again.

2. The big lunge foot on chair:

• Standing facing a chair, place one foot on the seat, at knee height.
• Adjust the distance for your comfort.
• Rise onto the ball of your back foot and place your hands on your front knee.
• Deeply stretch your back leg, keeping your back straight and your chest open.
• Hold for 5 breaths, then switch sides.