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SHOULDER- OPENING MOVEMENTS The Rainbow Inspired by Moshe Feldenkrais, the Rainbow helps release acute shoulder problems. Lie on your side with your knees bent and your arms outstretched in front of your chest (Image 3A). Cushion your head with a pillow or rolled-up towel so the cervical vertebrae are aligned with the rest of the spine. With your top hand, trace the floor with your fingers, beginning in front of your heart and stretching overhead (Images 3B–3D), until finally resting your top arm behind you so both arms make a T shape (Image 3E). Then, rewind and trace the same arching rainbow shape with your fingers until your top hand returns to the starting position in front of your chest. Emphasize keeping your fingertips in contact with the floor, even if this means bending your elbow. Repeat 6–12 times and inhale as your arm goes above your head and then behind you, and exhale as your arm returns in front of your chest with your palms stacked. Do this with no strain in the body and keep it gentle. Repeat on the other side. Use any bolstering that makes this feel easier. Benefits: The Rainbow is a first- aid remedy for shoulder, elbow, wrist, and hand pain. With repetition, you can reeducate your nervous system to reestablish natural alignment in the shoulder girdle, gently open your thoracic outlet, and encourage synergistic movement of the muscles in your shoulder. Benefits: One of the quickest ways to shift out of pain, tension, or stress is to consciously change how you breathe. According to Hendricks, slowing your breathing rate to less than 12 breaths per minute can short-circuit the fight- or-flight stress response. A great bonus feature with a three-breath practice is it can be done anytime, anywhere. 10-Minute Power Pause To experience a supercharged refreshment, practice 10 minutes of "non-doing" on a regular basis. There's no agenda for these 10 minutes. Until the timer goes off, meditate, nap, or just give your body and mind an opportunity to pause. We feel amazing after giving ourselves the gift of 10 minutes of non-doing. But don't believe us—try it out for yourself. Benefits: This non-doing practice is one of the most productive things we do and assists our transitions into different environments while helping us feel recharged and refreshed. Regularly carving out time to devote to doing nothing allows us to drop into a more conscious state of being, which produces many health benefits: reduced heart rate, better digestion, improvements in mood, and a boost in overall emotional well-being. A mental, emotional, and physical pause also replenishes glucose and oxygen levels in the brain and allows our brains to process and file things, which leaves us feeling more rested and clearheaded, promoting a stronger sense of self-confidence, and instilling within us a deep trust in life. 2 3A 3B 3C 3D 3E