Radiating Star:
Whole Body Pulsation

Here we allow the whole body to expand and rest as one. We practice moving outward into the environment while staying connected to our inner core, being in the world and not of it.   

The Movement: 
From the neutral stance, let the whole body sway from side to side. Add a slight push off the ground with one leg at a time, extending the pushing leg to shift your weight to the other side. Sense the energy expanding down through one leg, then the other. Let the push on the ground move through the center of the body, and  begin to lift the opposite arm. The right arm and left leg are reaching out at the same time, then left arm and right leg, making a diagonal stretch across the body. Do this several times. Pay attention to how far you want to extend out at this moment. The benefit is not in how far you go but the sense of staying connected to the center while extending out.

At some point pause with both arms reaching up and out, and both legs reaching down. Take a few breaths here. Then relax.

Repeat the weight shift a few times into the extended ‘pose,’ then add awareness of the extension of energy through the head and tail as well as the limbs. The eyes and mouth can be open. Take a few breaths feeling the expansion outward and rest into the center. Then relax.

Repeat the weight shift again a few times, coming to the fully extended pose, with awareness of expansion through arms and legs, head and tail. Now add the sense of expansion front to back through the body, so the radiation is happening all directions at once. Take a few breaths, feeling the whole sphere expand and come to rest. Then relax.