by Karolina Eurich & Kathrin Schweizer
Kundalini and dance mix warm-up
STEP 1. Stand and shower without water: massage the whole body with your hands 2. Breathe with your eyes closed through the nose,
STEP 2.1: Sit in this posture or on a chair. Move the torso in circles around the heart. Breath in as you go forward, breath out as you go backwards. Go on for 2'.
STEP 2.2: Stay in the same position or switch to this one. Move your upper body forward and backward. Try to keep the head stable. Breathe in in the front, breathe out in the back. Continue for 2'.
STEP 2.3: Sitting in one of the above positions, pull the naval in, lengthen your spine and relax your shoulders. Breathe in while you move the torso to the left and breathe out to the right for 2'.
STEP 2.4: Stand, keep your hips stable and kick front repetitively left leg, right leg for 2'. Let the voice out and say HAAAAAARRRRRRRRRR
STEP 3: Choose catchy music and dance. Have fun and let go