10 exercises to relax from head to toe

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10 exercises to relax from head to toe
Sustained stress ends up being reflected in the form of muscle tension and shallow breathing. With this simple routine you can recover your serenity.
10 exercises to relax from head to toe

These relaxing postures are excellent for moments when an extra dose of serenity is appreciated. Find a quiet place and adopt one of these positions to relax. You can do one, several, or, better yet, the whole series.

In any of the positions we adopt, it is about performing the following breathing exercise:

  • We listen to the breath in the position from which we start. We try to perceive where we breathe, with what intensity and the place that the breath occupies in the body.
  • While we slowly place ourselves in the position proposed by the exercise, we observe how the breath changes with each movement.
  • At the end we perceive the differences that have been operated on in breathing.

BAMBOO

  • We drop the rib cage gently to the left side, so that the floating ribs approach the iliac crest.
  • At the same time, we lower our head to the same side.
  • Then we raise the right arm to the vertical, where we find the point where the arm aligns with the body and holds in the air effortlessly.

THE BOAT (I)

  • Sitting in a chair, we cross the fingers of the hands, collecting with them the right leg below the kneecap.
  • We contract the abdomen by sliding the ischia towards the thighs along with the hip and curving the back.
  • We breathe three times in the position.

THE BOAT (II)

  • From the previous position, we expand the abdomen and chest to settle on the center of the ischia. The back will be in a straight line inclined with respect to the ground as in the photo. We breathe three times in this position.
  • Then we repeat the whole process of this exercise and the previous one with the hands crossed in an unusual way, that is, running the crossing of the fingers one place.

THE STAR

  • We sat with the buttocks a little forward in the chair but resting the upper part of the back on the backrest.
  • Wrap with the left hand the right leg below the kneecap and with the right hand, the left leg.
  • We perform a contraction as in exercise 2 (The boat) and breathe three times.
  • Then we expand the anterior part of the body until we place ourselves on the ischia and feel the body in a straight inclined line as in the photo.
  • We breathe three times and start the exercise again by exchanging the position of the hands, so that the left arm is now above the right.

ROLL THE STAR

  • With the starting position of the previous exercise (The star), we push gently and gradually with the right leg and foot down as if pedaling, without releasing the knees with the hands.
  • We feel the stretch that occurs in the left arm and shoulder blade, yielding to it, letting the left part of the body lengthen and the right arm contract slightly when bringing the right knee closer to the body.
  • Then we push with the left leg and foot down while the right leg folds towards oneself; The right arm will drag in the movement to the right part of the body.
  • We continued pedaling back and forth about five times. Rest.
  • Then we change the crossing of the arms and repeat to the other side.

If we get up from the chair, we will observe that our weight, all our body organization and our breathing have changed after the exercise.

THE SHIP

  • We take with the right hand the right leg below the kneecap and do the same with the left hand and the respective kneecap. We leave our legs open more than forty-five degrees.
  • We perform the contraction and expansion of the back as in exercises 2 and 3 (The boat).
  • Then, gently and gradually from the expansion, push with the right and left leg alternately, as in exercise 5 (Roll the star), while still holding the legs with your hands. We follow the push of the legs with the body.

THE MAST

  • Lying on the floor face up, we rest our legs on the wall as indicated in the image; The buttocks remain at a distance of only two centimeters from the wall.
  • The same exercise can be performed by putting your calves and feet on a chair.
  • We perceive the breath for seven breaths.

THE CANDLE

  • From the previous position, we slowly open the legs at an angle as comfortable as possible, without any effort.
  • Rest.
  • Then we put our legs together and folded them with our feet resting on the wall.
  • We rest and breathe in this position.

WAVE

  • We stretch on the floor face up and bend our legs with the soles of our feet on the floor. Cross the right leg over the left.
  • We center the left foot with the axis of the body and, with the same foot as a hinge, we drop the legs and hip to the right while rolling the head to the left.
  • We rest, breathe three times and return to the face-up position with our legs straight. We look at the changes that have taken place.
  • Then we repeat the exercise by changing the crossing of legs and doing it on the other side.

THE TURTLE

  • We kneel and sit on the calves, to place the trunk on the thighs and forehead on the floor, or on the crossed hands.
    • If in this position we open the knees forming an angle with the feet so that the trunk is between the two, we will feel the breath in the abdominal area. We breathe in this position five times.
    • If we close the legs without changing the position of the rest of the body, breathing is noticeable in the coccyx, sacrum and lumbar vertebrae, as if a balloon were inflated in the lower back. We breathe again five times.
  • From there we perceive the air and its three stages (inspiration, expiration and pauses), which will begin to lengthen, especially if we attend to expiration and respect the time until we want to take air again.
  • With expiration we feel our weight from head to toe, including the mouth, tongue, jaw and eyes. As all these parts of the body are released, they will relax and breathing will lengthen.

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