1
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The sequence can include lower legs, one leg at a time, both your toes toward you to create tension

2
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along herschend thighs, one leg at a time, flex your leg, tensing the quadriceps muscle in the front

3
00:00:14,880 --> 00:00:23,460
of your thigh abdomen, tense your stomach muscles and pull your now in toward your spine breath.

4
00:00:23,460 --> 00:00:30,300
Take a deep breath and allowing it to expand your chest and hold it relieves tension when you exhale

5
00:00:30,810 --> 00:00:39,180
upper arms, one arm at a time, tense the muscles in each of our arm, four arms and hands, one arm

6
00:00:39,180 --> 00:00:39,930
at a time.

7
00:00:40,170 --> 00:00:46,860
Make a fist and pull your hand backward and toward your elbow, creating tension through your hand,

8
00:00:46,860 --> 00:00:50,070
wrist and forearm, neck and upper arm.

9
00:00:51,390 --> 00:00:55,830
Elevate your shoulders toward your ease face and skull.

10
00:00:56,130 --> 00:01:00,060
Raise your eyebrows while your eyes tightly closed.

11
00:01:00,540 --> 00:01:03,090
You may need to remove contact lenses for this.