ONE

(1) Keeping your teeth pressed together, position your tongue so that the tip of it is close to, but not touching, your front teeth.

(2) Open up your lips and inhale through your teeth, making a hissing sound.

(3) Towards the end of the inhalation, open your teeth and protrude your tongue slightly.

(4) Hold the breath as long as is comfortable.

(5) Closing your teeth again and positioning the tongue as before, exhale through your teeth with a long hissing sound.  As you exhale, draw your lips back from your teeth as far as you can.  Increase the loudness of the hissing sound as you exhale.

TWO

(1) Keeping your teeth together, open one side of your lips (the left side if you are right-handed, the right side if you are left-handed).

(2) Inhale through your teeth.

(3) Hold the breath as long as is comfortable.

(4) Opening up the other side of the lips, exhale through your teeth.

(5) Repeat the process, reversing sides.

THREE

(1) Open your teeth slightly.  Place the tip of your tongue on the roof of your mouth just behind your upper front teeth.  Draw your lips back as far as you can.

(2) Take an inhalation of breath, imagining as you do so that you are inhaling through the flat surfaces of your teeth.

(3) Hold the breath as long as is comfortable.

(4) Exhale, imagining as you do so that you are exhaling through the flat surfaces of your teeth.

Note:  These breathing exercises are used to invigorate the body.  They are best practiced outdoors, in a natural setting.

you

(1) Stand with your heels shoulder length apart, toes pointing slightly outward.

(2) Bend your legs slightly at the knees.

(3) Holding yourself with shoulders erect, arch your lower back inward so that the pelvis is tilted at a downward angle.

(4) Rocking the hips from side to side in a rapid yet rhythmic motion, pound first one heel and then the other against the ground.  This is called DRUMMING THE EARTH.

(5) Pound the heels of your feet against the ground for a count of 25, or 50.

(6) Repeat the above movement, but this time hold your arms out before you as if you were encompassing a circular space.  The palms of your hands should face inwards; the fingertips of the hands should be held pointing towards each other, roughly 6" apart.  The arms should be held downward at a 45° angle.

(7) Pound the heels of your feet against the ground for a count of 25, or 50.  This is called STIRRING THE POT.

Note:  These movements may be practiced as needed to assert the body's placement in space and time.