This beginners warm-up sequence is a fun but thorough work-out for all parts of the body that need to be prepared for diving. Focusing on the spine and upper body, they open up the subtle energy channels (meridians) to ensure optimal flow of life force and prana; they stretch and oxygenate the muscles of the chest and upper back; they open the lungs and activate the heart; they bring flexibility to the spine, shoulders and chest; they cleanse the blood; and they give the most amazing natural high. Your in-water warm-ups will feel completely different as you'll be open, relaxed and deeply calm.