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All-over Stretches

Stretching releases tension in the muscles and improves their tone by stimulating local blood flow and restoring their biochemical balance. A sequence of exercises aimed at stretching the body's major muscle groups will also improve mental alertness. Combined with effective breathing, stretching will stimulate the flow of energy through the whole body.

Stretching as a preparation for the asanas should not be too vigorous. The aim is not to work out but to prepare the body for stronger exercise. At this stage the body is still easing into exercising, and loading tension onto the muscles could be damaging. Stretching can be very gentle and it can be carried out in any position- sitting or even lying on the floor as well as standing. The postures described are an unusual combination of comfortable stretching and energized breathing. This makes them particularly suitable for preparing the mind and the body for a balanced session of working on asanas.

The standing exercise also presents a way of enhancing the breathing while easing the spine and freeing the back muscles. There are times when even a normally energetic person feels unusually stiff, mentally as well as physically. When this happens, instead of forcing the body is sensible and practical to begin exercising whi sitting in a chair. This often arouses a strong flow energy, which can be the impetus to stand up at work with the whole body.

Bear in mind that whatever form of movement you attempt, the mind and body need to be eased into it f the result to be successful. Simple stretching combine with energized breathing can be practiced sitting on the side of the bed or in a bedside chair or standing front of an open window first thing in the morning, This is also an excellent preparation for the vigorous activity the body might perform during the day.

Sitting Stretches

1. Sit comfortably erect, breathe out slowly through the nose then, breathing in, swing your arms into the air, stretching upward. Hold the stretch for a few seconds.

2. Breathing out quite sharply through the nose, swing forward, letting your arms collapse downward until your fingers touch the ground. Swing your head from side to side to release tension in the neck. Hold this position for several seconds.

3. Repeat steps 1 and 2 up to 12 times. Afterward, sit quietly for a minute or two, eyes closed, your hands together in your lap.

Standing Stretches

1. Stand erect with the feet about 12 inches apart. Breathe out and then, breathing in slowly, swing your arms up into the air over your head, thrusting your hips forward. Hold this position for a few seconds.

2. While bending forward and swinging the arms downward, breathe out through the mouth, making a long "Ha" sound. Bend only as far as comfortably possible and let your arms hang. Do not strain in ay way. Now breathe slowly and gently through the nose. Hold the position for a minute.

3. On an in-breath, straighten up, place your hands behind your back, and, continuing to breathe in, let your trunk and shoulders swing back as far as possible without straining. Hold for about a minute breathing through the nose. Drop your arms. Repeat steps 1-3 two or three times

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