Page 49 - flip_2015_Canada_By_Train_The_Complete_VIA_Rail_Travel_Guide

RAILWAY BASICS 129
Lift the corners of your lips.
Keep your head upright and look straight ahead.
Shoulders relax.
1
Find a hard, even surface.
Keep your ingers together.
Place your feet together, big toes and heels touching. If you struggle with balance, take your feet 2 to 3 inches apart, aligning the second toe back to the centre of your heel. Lift all 10 toes of the ground and root down through the four corners of your feet evenly as the 10 toes lift; this brings energy into the feet and the legs. Keep this energy in the feet and legs as you fan the toes and place them back down on the hard surface.
Lift the kneecaps and the
quadriceps upward. Send the tailbone down toward your heels. At the same time, the lower contents of your belly draw back towards your spine and up toward your rib cage.
Place your feet together, big toes and heels touching.
Keep the head, neck, and spine in a straight line.
Let your shoulder blades slide down the back.
Draw your tailbone down and the lower belly back and up.
2
3
he shoulders gently roll
Raise your sternum.
Keep your arms extended down towards the sides of
your body.
Stretch your toes away from one another.
back as the arms extend down toward the sides of your body. Lift the sternum and broaden your chest. Draw your chin back and down slightly as the throat remains relaxed. he ears should align over the shoulders, the shoulders align over the hips and the hips align over the heels.
4
Notice your inhalation
expanding in your body and the exhalation grounding and relaxing your body. Stay here, standing tall like a mountain, for 5 to 10 breaths.