RITE 1: SUFI WHIRLING
Stand with your arms extended outward at shoulder level. Begin to spin clockwise slowly while looking in front of you. If you get dizzy, you can focus on a single point but try to allow your vision to blur as you spin. Stop when you feel dizzy or if you are losing your balance. Work your way up to 21 complete spins.
Feel your breath entering and exiting your stomach. When you stop the movement, breathe more deeply in and out until you have regained your balance and your heads stop spinning.
RITE 2: LEG RAISES
Lay flat on your back on the floor with your arms along your side, palms up. Keep your legs straight and take a deep inhalation breath as you lift your legs as high as possible eventually ending up over the head. At the same time lift your head off the ground bringing your chin to your chest. Exhale slowly as you lower your head and legs back to their original positions.
Note: You can modify this movement by placing your hands under your buttocks with your palms facing down to support your lower back.
Inhale as you raise your legs and exhale while lowering them.
RITE 3: RECOVERY POSTURE
Kneeling, place the palms of your on hand along the side of your thighs. Bend your chin towards your chest and begin to inhale deeply. Slowly raise your head and begin to lean back as you move hands from the side to the back of your thighs. Slide your hands down lower as you lean back further to help support your weight. Allow the weight of your head and neck to drop backward as you look up. Keep your eyes open to maintain your balance and feel the release in your spine. Begin exhaling as you slowly return to your original position.
Inhale as you move backward into the bend and exhale when returning to the original position.
RITE 4: TABLE POSTURE
Sit on the floor with your legs straight in front of you about shoulder width apart. Place your arms along your side with the palm of your hands flat on the ground and your fingers pointed towards your toes. As you begin to inhale, raise your buttocks while keeping your arms still and bending your knees. Shift the weight to your arms and continue to lift until your thighs are parallel to the ground, allowing your head to fall back. Exhale as you slowly return to the original position.
Inhale as you lift and move into the table posture and exhale as you return the original position.
RITE 5: INVERTED-V
On your hand and knees, inhale as you move into the Cobra position by moving forward, straightening your legs, arching your back and leaning your head backward. Try not to let any part of your body touch the ground except for your toes and hands. As you begin to exhale, move into Downward Dog by bending at the waist into an inverted V. Straighten your legs and arms while tucking your chin into your chest.
Inhale as you lower yourself into Cobra and exhale as you move into Downward Dog.
After completing the fifth movement, lay on your stomach with your arms stretched out at shoulder length with your chin on the ground. Close your eyes and feel your breath and blood circulate through your body.