ashgreninga

“and down = Sit in the heel seat, raise your hands up to the sky, visualize a beautiful sun and think the mantra "Light". Bow forward in the heel seat, bring the light to the earth and think "Light". Do this several times. Finally put your hands behind your back and bring it together with your arms extended upward. This relaxes the chest. 8.”
― Nils Horn, Yoga Basic Knowledge: Exercises, Stories, Meditation and Enlightenment. Yoga for Beginners, Inner Peace and Happiness.

“Spine rotation = Lie down on your back. Move your pelvis to the left and your head to the right side. Both to the other side. Twist on this way several times your spine.”
― Nils Horn, Yoga Basic Knowledge: Exercises, Stories, Meditation and Enlightenment. Yoga for Beginners, Inner Peace and Happiness.

“forever and I knew Ash didn't move that fast.  "Pi-Pika?" I moved a little closer toward where the sounds and colors came from. A few streaks of lightning snaked from my toes.  "Squirt!" The colorful streak was suddenly there again and then knocked me over.  "Hey dude! I haven't seen you in so long! The whole crew has been asking for you, even Salamander and you know he's a hothead most of the time." Turtle crawled off of me, popping back onto his feet and smiling. He was always the nicest out of my friends. He wasn't as sunny as Bulba but he was cool, sometimes a little too wet for my liking though. I jumped to return his hug, seemed to shock him a bit.  "I've missed you, Squirt! I have so much to tell you. Where are the rest of the guys? Have you been caught? What are you doing this far away from home?”
― Red Smith, Diary Of A Wimpy Pikachu 1: (An Unofficial Pokemon Book)

“up in a sitting position (heel seat or cross-legged). a) Move a hand in blessing: "I send light to (name). May all people be happy. May the world be happy." b) Think a minute the mantra "Om Shanti".”
― Nils Horn, Yoga Basic Knowledge: Exercises, Stories, Meditation and Enlightenment. Yoga for Beginners, Inner Peace and Happiness.