The following stretches are based on yogic principles and can be performed
at the beginning or the end of each day. They're designed to relieve tightness
in the parts of the body most affected by stress -- shoulders, back, hips, and
neck. Breathe evenly as you perform the stretches, or use the breathing technique
outlined earlier. Focus on the muscles you're stretching as you breathe. Perform
all stretches on a bed; hold for 10 to 30 seconds each.
Head and neck
Sit on pillow in middle of bed. Sit up straight with chin slightly back so that
head, neck, and spine are aligned. Slowly lower right side of head to right
shoulder. Inhale, then exhale, as you reach behind back with right arm and grasp
left wrist or fingers. Pull to the right as you press shoulders down and back.
Slowly release, and repeat on opposite side.
Shoulders
Kneel on pillow in center of bed facing headboard. Extend arms forward, and
grasp top of headboard. Inhale, then exhale, as you sit back on feet and press
chest through arms.
Chest, arms, neck, and fronts of hips
Kneel on floor at end or side of bed with pillows under knees, facing away from
mattress. Reach arms back, and lower hands to bed behind chest, palms facing
out and thumbs up. Drop chin and lean slightly forward, keeping arms in place.
Roll hips under to increase the stretch.
Hips and lower back
Lie on right side on bed, either lengthwise or diagonally. Bend both knees into
a scissored position, with right leg pulled toward chest, right foot resting
against left knee, and both knees resting on bed. Inhale, then exhale as you
slowly rotate upper body to right and press chest toward bed (allow forehead
to rest on hands, if needed). Position a pillow under right elbow to increase
stretch. Repeat on opposite side.
Hamstrings
Stand facing side or end of bed, about 2 feet away. Place one leg on mattress.
Extend arms overhead, and bend forward from hips, keeping back flat (not rounded).
Move hips slightly backward as you stretch chest forward, elongating through
the waist. Repeat with other leg.
Full body
Kneel in middle of bed, with feet hanging off edge. Sit back on heels, bring
chest to thighs, and use arms to lower body to bed. Extend arms to front, palms
down, allowing forehead to rest on bed. Slowly slide arms to sides of body,
palms up. Hold this position and breathe deeply, focusing on releasing stress
during the exhale. Hold as long as desired.
