An accessible sequence of movements which you may do daily at any time of day or night. Everybody will execute these practices differently and they will look different for each person. A main takeaway for you may be to celebrate your own uniqueness as it's expressed through these movements!

This practice comes from a Yoga lineage known as the Himalayan Lineage founded by Swami Rama. The Joints and Glands practice cites numerous health benefits and can be used as either a short or long-term practice. Rolf Sovik, PsyD, of the Himalayan Institute writes that Swami Rama urges students to “not leap ahead... tread the path systematically. Practice faithfully and let your life unfold in its own time,” (Rama, 1996). Sovik notes that Rama also stated that by doing these practices, “students would reconnect to their bodies, develop balance and flexibility, improve their posture, and learn to coordinate movements with breathing. Since these exercises are not athletically challenging and require only moderate strength, they are suitable for virtually all students,” and also that these practices helped to maintain supple joints and enhance a general sense of well-being,” (Rama, 1996). The exercises also benefit the mind and nervous system. Hormone-secreting glands that play an integral role in the process of stress and nervous system arousal are regulated and pacified,” (Rama, 1996).

Note that these exercises are highly recommended for people with arthritis, rheumatism, and habitual stiffness and that a central goal of the practices is to stimulate blood flow to each area of the body to “flush out wastes and toxins, and supply the body with fresh nutrients,” (Rama, 1996).

SEATED EXERCISES
1. Full Face Squint
2. Eye Circles
3. Lions Breath
4. Face Massage
5. Neck Roll

STANDING EXERCISES
1. Vertical Arm Swings
2. Shoulder Wings
3. Wrist Circles
4. Overhead Stretch
5. Standing Side Bend
6. Abdominal Squeeze
7. Forward Stretch
8. Foot Circles
9. Toe Balance

HAND AND KNEE EXERCISES:
1. Lunge Pose
2. Simple Seated Twist

FLOOR EXERCISES
1. Reclining Leg Cradles (Figure 4 Stretch)
2. Pelvic Tilt
3. Systematic Relaxation
(expanded on in the final portion as a Yoga Nidra relaxation)