4. Sitting cross legged put left hand under chin and right hand on left elbow, bring arm under chin to get stretch in shoulders, repeat other side.
5. Sitting with legs outstretched in front follow the Sen Line down the bone of leg a total of 8 points to press from groin to ball of feet, do both legs at once and press and hold points for few seconds.
6. Sitting with left leg outstretched in front and right leg tucked in so sole of foot on inside of left thigh near to groin, make two fists facing each other bring up to heart level then extend left hand as if holding a bow, breath in then out, return fists to centre and repeat other side.