ILP : Three body workout summary

I. Causal Body

1. Anchor in Ever-Present Suchness 


• Nondual Pointing-Out
• Big Mind meditation
• I Amness meditation


2. Core Causal Body Gesture 


• I breathe out and release to infinity 


3. Transition from Causal to Subtle Body 


• I breathe in and feel into my deepest inspiration for practice 

II. Subtle Body

1. Loosening


• Roll head, turn it left and right
• Rotate shoulders
• Rotate arms
• Chest opening arm swings
• Hip circles, hands on hips
• Forward bend with straight back
• Quad stretch, standing on one leg
• Knees, up and down, then circling
• Rising arm circles 


2. Energizing


• Body patting excercise
• Bounce and shake while vocalizing "ahhh" 


3. Energy Cultivating Posture 
4. Core Subtle Body Gesture


• I breathe into the fullness of life. 
• I breathe out and return to light. 
• Completing the circle, I am free and full


5. Circulating 
6. Subtle Body to Physical Body Transition

III. Physical Body

1. Slow Squats 


• Shoot the energy down the legs and out the arms.


2. Core Physical Body Gesture 


• Infinite freedom and fullness appear ans this precious human body.
• Touching the earth I am connected to all beings. 


3. ex1 Slow push-ups. 
4. ex2 Back arch 
5. ex3 Slow Crunches / Sits-Ups 
6. ex4 Stretching


• Elongation stretch 
• Knees hugged to chest 
• Rotation stretch (knees to left, head to right, and vice versa)
• Groin Stretch
• Forward stretch, straight back and then fully extended
• Cow/Cat, Downward Dog, walk hands back to standing posture
• Lunges, left and right
• Side Stretches, left and right
• Back bending, hands on low back
• Short forward stretch

IV. Dedication

• May my consciousness 
• and my behavior 
• be of service to all beings in all worlds, 
• liberating all 
• into the suchness 
• of this and every moment