2.1 (M) Exercise 3: Shoulder Rolls
Shoulder Rolls:This is a more simple exercise, but just as helpful. Shoulder rolls are another way to move with the body and breath while tapping into yourself.
Close your eyes, and as you inhale, roll the shoulders forward and up, towards the ears to a count of about four.
Then as you need to exhale, drop the shoulders down and back to a count of about seven or eight. Find a nice steady flow of the body and breath. And really feel this movement. Notice how your body feels both physically and emotionally, during this movement.
To deepen this, on each exhale, close your eyes and focus directly in on the shoulders, as you release them down your back. You can lengthen out the exhale, longer than the inhale, to further enhance the release. Remember to smile, and allow yourself to really feel the movements as you breathe.