Get rid of nervous tension by inhaling as you take four steps, then

exhaling for four steps. Repeat for at least three minutes (the longer,
the better). Work up to six to eight steps per inhale and exhale

To recenter your mind and body, sit on the floor in a comfortable

position with a straight back. Look at the second hand of a watch. Inhale
for three seconds, then smoothly exhale for three more. Repeat for at
least three minutes

Move 1: The Cat-Cow

Sit straight in a chair and place both feet flat on the floor. Exhale as you
round your spine forward into a cow pose (top). Then inhale as you arch
your back into a cat pose (bottom). Repeat for five more breath

Move 2: Side to Side

Inhale and extend your arms straight up. Stretch to the right as you
exhale. Inhale to come back to the center, then exhale to the left. Repeat
for five more breaths.

Move 3: Twist
With arms bent by your side, exhale and rotate your torso to the right.
Inhale back to the center and twist to the left. Repeat for five more
breaths.