Begin in standing position with your knees slightly bent or you may do this sitting in a chair. Inhale deeply as you sweep your arms up overhead and touch palms together. Reverse position of hands so that palms are facing out. Exhale as you sweep your arms down to your sides. Repeat this 3 times. Continue the movement with your right arm, keeping it extended and circling over the front of your body. As you exhale, pull your abdomen in and up and hold. Return your arm to your right side, palm touching the outside of your thigh.Repeat with left arm and alternate circling arms for a total of twelve (12) circles. Reverse and circle in opposite direction, inhaling on the up-sweep and exhaling on the down sweep for a total of twelve circles.
Change direction of arms to swimming movement diagonally across the front of your body. Keep your knees and elbows slightly bent as you scoop the air, pulling it backwards, just as you would the water. Inhale with each scoop up and over, exhale as you scoop down and back. Repeat this swimming movement a total of twelve times.
Reverse and begin an easy back stroke, letting the right arm begin the stroke diagonally across the front of the body and circling back, down and around. Repeat with the left arm and alternate the backstroke for a total of twelve times.
Letting the arms hang loose at your sides, begin to circle your shoulders, lifting them up, back, down and forward. Do this twelve times, then place your fingertips on your shoulders and begin to make alternate circles forward with each elbow. Keeping your knees bent, your entire upper body should do a gentle rotation with these circles.
Let your shoulders relax as you circle, bringing the elbow as far forward as your body can comfortably go. These movements want to be slow, gentle, relaxed and fluid. Pretend you’re swimming with your elbows. After twelve circles, reverse and do a backstroke with your elbows, letting the neck relax and slightly roll with the movement.
Now let your arms drop and hang loose at your sides. Slowly circle your neck around, beginning by letting it drop to your chest and circling to the right. Do not take your head back too far, just barely past it’s normal position. Reverse and circle the other direction.
Lastly, stand still, not moving your head, and circle your eyes all around. Look up as high as you can, all the way to the right, all the way to the left, and down. Remember, do not move your head. Hold it in it’s neutral position and just circle your eyes.
Make three circles to the right, and then reverse and circle three times to the left.
Inhale deeply, bending your knees and sweeping your arms all the way over your head until your palms touch. Exhale slowly, reversing your palms and sweep down until your arms are resting at your sides.
Standing Circles & Air Swim