TM
™
Power Moves Handout
Stand like a Mountain
Stand with your feet
apart & arms at your
sides. Feel your feet
connect with the floor
& focus on “freezing”
like a mountain. Take
deep breaths. Hold
for 10 seconds.
Push and Pull Hands
Press the palms of your
hands together. Do
this for a count of 5.
Then lock your hands
together by hooking
your fingers & pull
apart for a count of 5.
Standing Tree Pose
Bring the palms of your
hands together at your
chest. Bring right foot up
to the left knee & hold for
a count of 5. Repeat with
left foot & right knee.
(Note: foot can rest on
ankle or on opposite foot
instead of knee).
Forward Fold
Start in the Mountain
Pose. Reach up over
your head with both
hands & take a deep
breath. Then reach
down to your toes with
your knees straight.
Hold for a count of 5.
Cross Hatch
Begin with arms in
“field goal” position.
Bring right knee up to
meet left elbow, like
you are marching.
Repeat with the left
knee & right elbow.
Repeat 3 times.
Elbow Bend
Start in the Mountain
Pose with your
hands by your side.
Bend your elbows so
your hands touch
your shoulders.
Repeat 5 times.
Leg Bends
Start in the Mountain Pose.
Step forward with your right
leg & lean toward your right
side. Do not let your knee
go over your toes. Then
push backwards with that
same leg to get back to
the Mountain Pose. Repeat
with your left leg.
TM
™
Power Moves Handout
Squats
Stand tall in the
Mountain Pose. Bend
your knees as though
you are going to sit
in a chair that is
behind you. Return
to standing position.
Rowing
Reach your hands
out in front of you
at shoulder
height. “Row”
your hands,
pulling them back
to your chin.
Repeat 5 times.
Shoulder Shrugs
Start in the Mountain
Pose with your
shoulders relaxed.
Shrug your shoulders by
bringing your shoulders
up toward your ears.
Repeat 3 times.
Neck Stretch
Look up,
look down,
look left,
look right.
Repeat.
Pretzel
Reverse grasp hands in front of
your body. Bend your elbows
so you can bring your hands to
your chest. Lift your right leg &
cross it over your left leg.
SQUEEZE & hold tight for a
count of 5. Unravel & repeat —
this time with your left leg
crossing over your right.
Side Bends
Reach over your
head with one
hand. Lean at the
waist while reaching
with your arms past
your head.
Overhead Press
Clasp your hands by
hooking your fingers
together with your arms
straight. Lift your arms up to
the ceiling & then drop
them behind your head.
Then lift your hands back
up straight over your head.
Repeat 3 times.