Tammy’s Personal Page

Joint Freeing series emphasizing shoulders and neck

Click here for a 30 min video to follow along to

The video is on YouTube. Only you can access it.

  • Teo exercises: Pretend to pick something up with your toes.

  • Ankle exercises: Lift and lower heels

  • Knee exercises: bend and straighten the leg

  • Hip: Turn the toes out and open the leg, turn toes in and close the leg

  • Back: spinal flex, spinal twist, spinal side stretch

  • Shoulder rolls

  • Neck rolls

  • Leg stretch: straighten on leg and fold over the leg. Repeat other side

  • Side & Shoulder mobility: Stretch one arm up and over the head. As you lean to one side rotate the arm in a full circle. Repeat other side

  • Shoulder and neck mobility: reach hands out to the side. Lower right ear to right shoulder. Lower chin towards the floor then up to the celling. Repeat on the other side. In the same position look down and up. In the same position look left and right.

Meditation

Click here to view a 20 min guided meditation just for you.

This video is on YouTube and only you can access it.

Sit in a comfortable position. Close the eyes allow the breath to slow. Begin to silently change the mantra Har. The mind is going to wonder, and thoughts well come and go. Gently guide yourself back to the mantra Har.

To end: Inhale hold the breath and squeeze one part of the body at a time. Then inhale hold and squeeze the whole body.

https://www.youtube.com/watch?v=0SxFZcdK544 sound recording of har chant

Ha = Air

Ra = Fir

Har is often chanted for prosperity, if you look online this is what you well see, but what they don’t know, is it also burns unwanted illness. The elements that are activated by chanting ignite the inner fire. This gives rise to Increased immune function and enlivening the inner sustainer bringing inner power, removing negativity, and clears the path forward.