Six whole-body stretches.

Six whole-body stretches.

1-Child’s Pose:

Begin by kneeling on the floor and bring your big toes together while keeping your knees hip-width apart. Slowly lower your torso forward and rest your forehead on the ground. Extend your arms forward or alongside your body. Feel a gentle stretch in your back, hips, and shoulders. Breathe deeply and hold for 1-2 minutes.

2-Standing Forward Fold:

Stand with your feet hip-width apart. Slowly fold forward from your hips, allowing your upper body and head to hang loosely. Let your arms dangle toward the ground or hold opposite elbows. Feel the stretch in your hamstrings, calves, spine, and shoulders. Relax and hold for 1 minute.

3-Seated Twist:

Begin seated on the floor with your legs extended in front of you. Bend your right knee and cross your right foot over your left leg. Place your right hand on the floor behind you for support and gently twist your torso to the right, hugging your right knee with your left arm. Feel the stretch in your spine and lower back. Hold for 30 seconds, then switch sides.

4-Cat-Cow Pose:

Start on all fours with your hands directly under your shoulders and your knees under your hips. Inhale, dropping your belly towards the mat, lifting your chest and tailbone while looking up (Cow Pose). Exhale, rounding your spine and tucking your chin towards your chest (Cat Pose). Move between these two poses, syncing your breath with each movement. Feel the stretch and mobilization in your spine and torso. Repeat for 5-8 breaths.

5-Standing Side Bend:

Stand with your feet hip-width apart and raise your arms overhead, interlocking your fingers. Gently lean to one side, feeling the stretch along the opposite side of your body. Keep your shoulders relaxed and avoid overarching your lower back. Hold for 20 seconds, then switch sides.

6-Butterfly Stretch:

Sit on the floor, bend your knees, and bring the soles of your feet together, allowing your knees to fall out to the sides. Hold your ankles or feet with your hands. Sit tall and gently press your elbows against your thighs to deepen the stretch in your hips and groin. Breathe deeply and hold for 1-2 minutes.

Remember to listen to your body and only stretch to a point of gentle tension, avoiding any pain. These stretches can be incorporated into your daily routine to promote flexibility, relaxation, and overall well-being.


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