This small complex will help you relax, stretch tired muscles and relieve stress accumulated during the day. To get the most benefit, try to fully concentrate on your breathing and body movements.
How to perform the complex
Proceed in the following sequence:
- Breathing through one nostril alternately – 1 minute.
- Raising and lowering the shoulders – 3-5 reps.
- Raising your arms above your head – 3-5 reps.
- Turn to the side – one repetition in each direction.
- Tilt forward – 3-5 respiratory cycles.
- Side stretch – 3-5 breaths in each direction.
- Pose of the child with turns – 3 respiratory cycles in each position.
If you like a position, you can stay in it for as long as you want.
How to do exercises
It is important to remove all distractions before starting the complex. Try to find a quiet place where no one will bother you, turn off your gadgets and focus on your body.
If extraneous thoughts come up during the process, such as memories of the events of the day or plans for the future, just notice it and return attention to the body and breath.
1. Breathing through one nostril alternately
Sit on the floor, cross your legs in Turkish. You can put a folded blanket or a thick book under the pelvis to make it more comfortable. It is advisable not to lean your back against the wall so that nothing interferes with breathing.
Relax and lower your shoulders, pay attention to the muscles of the face – check for tension between the eyebrows, at the corners of the eyes. Relax as much as you can.
Close the right nostril with the thumb of the right hand and inhale deeply through the left. Then close the left nostril with the ring finger of the right hand and exhale through the right.
Without changing position, inhale through the right nostril, pinch it, release the left and exhale through it. Continue for one minute.
2. Raising and lowering the shoulders
Inhale as you lift your shoulders towards your ears. Exhale as you lower back and relax.
3. Raise your arms above your head
Raise your arms above your head, cross your forearms and join your palms or interlock your fingers. With an inhale, straighten your elbows and stretch towards the ceiling. As you exhale, relax the tension by slightly bending the upper limbs.
4. Turn to the side
Spread your arms to the sides, while turning the body to the right. With your right hand, grasp the knee from the outside, place your left palm on the mat behind your back.
Pay attention that the pelvis does not come off the floor. Hold the pose for three breaths, then return to the starting position and repeat on the other side.
5. Lean forward
Lower your arms and stretch your fingers forward, tilting your body. Don’t try to go beyond your comfort range. Observe the sensations and breathe calmly and evenly.
6. Side stretch
Lean to the right and place your right forearm on the floor. Raise your left hand through your side and reach for the wall to your right, stretching your side. Return to starting position and repeat on the other side.
7. Pose of the child with turns
Sit on your knees, slightly spread your hips to the sides and lie on them with your stomach, stretching your arms forward. Lower your forehead to the mat, relax your shoulders and neck. Spend 3-5 breaths in this pose.
Then move your left hand to the left, connect your hands and lie down in this position, stretching your side. Return to the upright child pose and repeat on the other side.
Well, how did you manage to relax?