Chasing Dorka.
The Numbers***
Begin with Kwanzaa (quiet). Lie on back, Count to Dorka and become conscious of the breath. When you are completely relaxed, lock and count to Dorka. Run three times.
Rock on back, pelvis to head and return, arms under knees, touch toes to floor 10 times.
Ashraf: headstand; legs straight and together. Normal breath. Count to Dorka. Run three times.
Sithka: lie on stomach; hands flat on floor under shoulders. Conscious breath and lock, then slowly curl up the spine, Hold and count to Zarebow. Run three times.
Thaymen: lie on back; arms out at 45° and palms flat on floor. Slowly raise the legs over your head and wrist toes on the floor. Normal breath. Count Dorka. Run three times.
Hamzah: lying on stomach and bend legs up behind you; take ankles in your hands. Take conscious breath and lock, then slowly stretch your entire body as far as possible. Count to Zarebow. Run three times.
Zarebow: lying on back with arms extended over the head. Conscious breath and lock. Then slowly raise the legs as far up as possible while bringing the head up as far as possible with the arms extended out beside the knees. Lock this position and count to Zarebow. Run three times.
Wahvee: sit up with left leg extended in front of you; place the sole of the other foot against the inside of the thigh of the extended leg. Bend over slightly slowly and wrap the hands around the extended foot. Normal breath. Count to Dorka. Run two times, then repeat with other leg.
Romway: stand up and place the sole of the right foot against the thigh of the left leg hold the hands on the chest in the greeting position normal breath. Count to Dorka. Run three times then repeat with other foot.
Total stretch leaning up against wall; conscious breath; two times each side.
Ball rest; for head on floor with knees and feet together as you sit on ankles.
Sitting: 12 minutes. Always follows the numbers and called Chasing Dorka. Facing north, keep spine erect, head high, eyes slightly closed, and rest the wrists on the knees with fingers slightly curled and thumbs pointing skyward. Be conscious of the breath but breathe normally. Count on each exhalation through the numbers when you reach Dorka, drop the head and picture the word Dorka across the eyebrows and bridge of nose.
When sitting without Dorka, place the hands in the lap, left hand lightly resting in the palm of the right. Hold spine straight, but let the head drop down as far on the chest as is natural for you. Must always be conscious of the breath.
Always do the numbers slowly and gracefully, never make abrupt or violent movements. Never hold a position where it becomes physically uncomfortable. You must always run the numbers in the order given and never mix them with any other type of physical activity or exercise.
