Place one hand on the hip bone and sit on your knees. Now roll over the other shoulder a few times as you switch shoulders and relax. now place one hand on your neck and repeat the drill a few times till you feel free with this. Move slowly so you can change your direction or stop at any point so you feel all the details of your movement and learn. Now place both hands on the hips or neck and roll a few times alternating shoulders. Roll forward sideways and backwards letting the body find your way to do the work. Next do this with one knee on the ground and the other as you wish and than from standing  as you choose where you will end the roll and how. Roll on the inhale and on the exhale and relax your face and fingers.

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