Breathing

• Lay on back.
• Left hand on heart, right hand just below on solar plexus.
• Inhale through nose; exhale through mouth with a big haaaa from back of throat. Repeat two times.
• Inhale slowly and hold breath for 12 seconds.
• Relax belly; exhale. Repeat 2 times.
• Breathe through normally and slowly.

Yoga

• Lay on back. Inhale through nose; exhale through mouth. 2 times.
• Inhale through nose and on exhale through nose, gently pull one knee into chest at a time.
• Place right hand on right shin two inches below knee.
• Place left hand on left thigh just below knee.
• Inhale, and on exhale, pull right knee into chest; resist while pushing left knee away from chest and resist hold for 4 seconds, then exhale.
• Inhale; release. Repeat 3 more times for the count of four.
• Gently place both feet on the ground.
• Press into feet and lift hips off ground; on exhale, lower.
• Straighten legs out in front of each other. Repeat entire process on other side.
• Roll over to right side; push floor away from you and engage core to get off floor.
• Walk around and be pain free!

Nutrition

• Contact Tammy to find out if a 10-28 day Metagenics detox is right for you.

Breathing

• Lay on back or sit in chair.
• Left hand on heart, right hand just below on solar plexus.
• Inhale through nose; exhale through mouth with a big haaaa from back of throat. Repeat two times.
• Inhale slowly and hold breath for 12 seconds.
• Relax belly; exhale. Repeat 2 times.
• Breathe through normally and slowly.

Yoga
First exercise

• Stand and get a strap or a towel.
• Hold strap in front of body with shoulders in line with elbows and elbows in line with wrists.
• Firm your legs and pull bellybutton to spine.
• Relax shoulders.
• On inhale, raise strap, stopping at first point of tightness.
• Relax shoulders; straighten elbows, relax shoulders again.
• Breathe with your heart forward.
• Take 3 to 6 inhales and exhales and slowly lower.
• Completely relax shoulders before repeating 2 more times.
• This opens up front of shoulders.

Second exercise (must be done to open up back of shoulders to create balance)

• Bring elbows, forearms, wrists and palms together above chest in front of face (if they don't come together do your best).
• Fingertips are pointing toward ceiling.
• Inhale and reach fingertips towards ceiling.
• Exhale; lower up and down; repeat 2 to 5 more times.
• Come out of shoulder exercise nice and slowly.
• Inhale and roll shoulders back and down and then forward.
• Inhale and lower chin to chest slowly to the count of 6 and then raise slowly.
• Feel the freedom in you neck and shoulders and smile!

Nutrition

• High alkaline diet
• Avoid coffee, sugar and alcohol
• Contact Tammy to find out if a 10-28 day Metagenics detox is right for you.

Breathing
Practice before you go to sleep when you lay your head on the pillow.

• Deep inhale and long exhale from the back of your throat with a haaa sound.
• Close mouth, inhale through nose for four seconds.
• Hold breath for 7 seconds.
• Exhale for 8 seconds with mouth open from back of throat.
• If you wake up in the middle of the night, repeat, but no more than four rounds
• Good luck!

Yoga
Grounding Resting Pose
This pose uses the weight of the blankets to encourage the body to drop and let go fully. You will need 1 partially rolled squared-folded blanket, 1 bolster or to or three long folded blankets.

• Lie on your back. Place partially rolled square-folded blanket under your neck and head for support.
• Place a bolster or 2 or 3 long folded blankets over your thighs.
• Extend your arms alongside your body with your palms facing the ceiling.
• Allow the weight of the bolster/blankets to encourage you to let go.
• Close your eyes, let go and breathe deeply, holding your position for five to ten minutes.

Nutrition

• Warm milk
• Valerian root tea
• Sleepy time tea (if not allergic to ragweed)
• Melatonin
• Contact Tammy to find out if a 10-28 day Metagenics detox is right for you.