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with the blanket. Relax your arms, palms up, at your sides. Keep your legs outstretched with your heels slightly apart.
2. Inhale slowly and tense your ankles, feet and toes. Hold your breath while you tighten your muscles. Exhale and relax. Slowly inhale and contract your kneecaps, calves, ankles, feet and toes. Hold your breath and tighten your muscles. Exhale and relax.
3. Inhale slowly, contracting your stomach, pelvis, thighs, kneecaps, calves, ankles, feet and toes. Hold your breath and tighten your muscles. Exhale and relax.
4. Inhale as before. Tense your neck, shoulders, arms, elbows, wrists, hands and fingers. Continue with the rest of your body, as before, down to your feet and toes. Hold your breath. Tighten your muscles. Exhale and relax.
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5. Inhale. Contract your scalp and all the muscles in your head and face including your tongue and throat. Hold your breath and tighten the muscles of your whole body. Exhale and relax.
6. Breathe deeply, through your nostrils, for another 5 minutes.
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