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LIFE FITNESS-BIKE-YOGA 3 TB

The resting bridge pose stretches adductors, the thoracic spine and intercostal muscles; counteracts the forward hunched over position; and releases neck tension by supporting the weight of the head. It also improves breathing capacity while relaxing and opening chest and shoulders.

Step 1. Upon awakening on guestroom futon, if you are not already in the Corpse Pose (Savasana), assume the position until you can remember where you are and what time it is. Breathe slowly as you calculate: if it is 3:49 a.m. here in this Tatami room in Tokyo, then it is minus 12, minus four ... 11:49 p.m. yesterday back home in Flagstaff. Breathe.

Step 2. Roll over and kneel on your hands and knees on the futon in a tabletop position, commonly referred to as the Cat Pose. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the futon. Center your head in a neutral position, eyes looking at the floor. Pause. Breathe. Your name is Tom. You are visiting your son and his family.

Step 3. When sufficiently oriented in time and the universe, place your right hand and left foot on the floor at the edge of the futon. Place your left hand on your left knee. Breathe. Using your left hand on your left knee and your right hand on the floor, apply pressure to rise in one smooth motion to an upright position; pause, as needed, to allow your joints to snap and crackle. Pause, also, when you realize you aren’t wearing your spectacles. Breathe. Breathe again.

Step 4. Return to the Cat Pose and look around for your spectacles. Perhaps they are beside your BPAP machine, or under the pillow that you tossed aside in a forgotten sweaty fitful moment before the beauty of the dawn embraced your senses. Breathe.

Step 5. Lie prone on the futon. Stretch your legs back, the tops of your feet hanging off the end of the futon. Spread your hands on the futon under your shoulders. Lift your head and chest until you can rest on your elbows and have a closer vantage point for locating your glasses. Use caution when placing your eyewear on your face to avoid poking an eye or tweaking the stems.

Step 6. With eyewear in place, rise into the Cat Pose again. On inhalation, repeat Step 3, except the part about your spectacles. They are in proper position on your cranium.

Step 7. Rise slowly, keeping your center of gravity low as you move into a high crouch. Place both hands on your knees. Breathe. Feel the muscles between your shoulder blades tighten as the muscles in your lower back grow rigid. Notice how your hamstrings and quadriceps tremble in unison with the popping of your knee joints. Breathe.

Step 8. With your left foot on the Tatami mat and your right foot on the futon, rise to a standing position with your hands extended to improve your balance. Move your right foot from the futon onto the Tatami mat parallel to and a shoulder width from your left foot.

Step 9. Upon finding with your right foot one of your grandson’s Duplo blocks, assume a Tree Pose until the sensation passes.

Step 10. Namaste.

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