yoga_stretches.pdf

(3167 KB) Pobierz
Microsoft Word - yoga_stretches.doc
1
STRESS-BUSTING STRETCHES
Yoga Stretches For The Office
Although these exercises have been selected because they are generally
simple and safe, if you have any medical concerns or if you are pregnant,
please consult with your physician before beginning this exercise program.
1. Releasing breath: Stand with your feet about 6 inches apart and your
arms hanging loosely by your sides.
Inhale raising your arms overhead,
stretching your arms and back.
As you exhale, bend forward from the hip with the knees
slightly bent. Allow the upper torso and head to hang
down.
With the next inbreath, roll up and again raise the arms above the head,
stretching upward. Release into the stretch as you exhale, letting go a little
more with each outbreath. Continue for 3 – 5 breaths.
J ANET F ONTANA , RN, MA
K EYNOTES – T RAINING – W ORKSHOPS
WWW . JANETFONTANA . COM
508-384-0894
10815303.008.png 10815303.009.png
2
Chair Stretches
To begin: Sit comfortably in a chair with both feet on the floor, arms resting
lightly on your lap, and your eyes closed or gazing softly downward. Bring
your spine as straight as possible with your chest lifted. Release your
shoulders down; allow your face to relax, and your jaw to hang loosely.
Breathe : Take a few releasing breaths, inhaling and
exhaling through your nose. Focus on the movement of
your belly as you breathe – notice the slight inflation of
the belly on the inbreath and the flattening back on the
outbreath . Remember, each outbreath brings an
opportunity to let go of any unnecessary tension you may
be holding.
Note : Try to breathe in and out through your nose while doing the following
exercises. Focus on the breath and the body movements and passively
disregard any intrusive thoughts.
2. Leg stretch: Inhale as you bend the left knee,
drawing it in toward the chest. Wrap your arms around
your left leg as you pull the thigh in toward the chest.
Exhale as you stretch the leg
straight.
Repeat 3 - 5 times then switch to the right leg.
J ANET F ONTANA , RN, MA
K EYNOTES – T RAINING – W ORKSHOPS
WWW . JANETFONTANA . COM
508-384-0894
10815303.010.png 10815303.011.png 10815303.001.png
3
3. Spinal flex: Move to the edge of your chair. Rest your hands
comfortably on your upper legs near your knees.
As you inhale, stretch your spine up and your
chest forward, arching your back slightly.
As you exhale, round your back, rolling your
shoulders forward and letting go of tension.
Allow your head to move with your body,
keeping your chin parallel to the floor.
Repeat 10 times.
J ANET F ONTANA , RN, MA
K EYNOTES – T RAINING – W ORKSHOPS
WWW . JANETFONTANA . COM
508-384-0894
10815303.002.png 10815303.003.png
4
4. Cat-cow: Move to the edge of your chair, feet flat on the floor. Reach
back and hold on to the back of your chair.
As you inhale, arch your lower back, lift your
chest and look up to the ceiling.
As you exhale, round your back as you bring
your chin to your chest and pull in your
abdomen.
Repeat 5 times.
J ANET F ONTANA , RN, MA
K EYNOTES – T RAINING – W ORKSHOPS
WWW . JANETFONTANA . COM
508-384-0894
10815303.004.png 10815303.005.png
5
5. Side twists: Move to the edge of your chair. Place your hands on your
shoulders with fingers in front and thumbs in the back.
Inhale as your twist to the left.
Exhale as you twist to the right. Allow your
head to move with your body.
Continue for 5 – 10 breaths. Keep the
movement fluid, feeling the expansion of your
chest and the stretch in your back.
J ANET F ONTANA , RN, MA
K EYNOTES – T RAINING – W ORKSHOPS
WWW . JANETFONTANA . COM
508-384-0894
10815303.006.png 10815303.007.png

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika:

Zgłoś jeśli naruszono regulamin