Our bodies are continually communicating with us, offering information about our emotions, instincts, thoughts, and level of energy. When we mindfully bring attention to our bodies, we listen to the information with acute awareness and thus are better able to respond and make choices.
Several studies over the last two decades have found that regular stretching improves performance 1, 2, 3, 4 and may prevent the risk of injury.5 Some say that stretching reduces soreness following exercise. Research on stretching and muscle soreness have found that exercisers notice a decrease in soreness of less than 2mm on a 100-mm scale during the 72 hours following exercise.6 Stretching before a workout is essential as it warms up the body; increases blood flow to tissues, which increases the removal of waste from the muscles; improves the velocity of nerve impulses to muscles, and delivers oxygen and food for energy.7 The stretches on the following pages offer an experience of quieting the body and mind, providing renewed energy, and creating calm relaxation. The increase in energy stimulates better circulation, body strength, cell regeneration, and healing. Taking in the breath will lengthen the muscles, offer the maximum stretch, and take you to your “personal edge.”
Remember to warm up before moving deeply into the stretches. You can choose your own warm-ups or use some of the easy stretches in this book to limber up. Think of your muscles as a sponge. When the sponge is dry, it feels brittle and hard; when water is added it becomes pliable and soft. When your muscles lack oxygen, they become tight and constricted. When you bring in oxygen through the breath they become limber and flexible. There are other benefits to increased oxygen as well. When you bring ample oxygen to your body during the stretch, the opportunities for awareness and release of stored emotions can occur. You may find yourself crying, laughing, or feeling sad or happy. Slow, consistent breathing as you move into each stretch will help elongate your muscles, enhance release of toxins and emotions, and bring a truly feel good experience!
Although there are many stretches to choose from, select two to four stretches and perfect them by doing them daily over a week or two. Repetition is beneficial as you will notice changes each time you practice the stretch. Move into the same stretch several times and notice the difference each time. Choose a variety of standing, sitting, and lying-down stretches, and work several areas of your body. Having a positive and open mind will bring you to your potential.
Begin your practice several hours after a meal. Allow your body to rest if you have had the flu, recent surgery, inflammation, internal or external injuries, or unstable blood pressure. Practice your breathing and relaxation during these times. Always consult your doctor if you have questions about beginning a new exercise program, particularly if you are pregnant.
As you continue with your practice, try some stretches that you are not attracted to and see what happens. It’s important that you respect the limitations of your body, yet challenge yourself. For example, hold your edge a bit longer each time while focusing on your breath.
You may notice a surge of confidence and energy as well as deep relaxation after your practice. It is important to have a resting time following your practice. A good suggestion is to end your practice with the resting pose. This will give you time to reconnect body and mind. There is no perfect way to move into a stretch—only a correct way. We all have different bodies with our own capabilities and limitations. Remember, we are perfect in our imperfections. Honor them.
Palm Tree—Stand with your feet together, arms at your sides. Lift your right arm above your head. Rise up on your toes while stretching your left arm down.
Pine Tree—Stand up and balance your left leg; bend your right leg and place the right foot on the left thigh. Palms together, fingers pointing up, arms raised overhead. Now stand on the right leg and repeat. Remember that trees sway.
Peek-a-Boo—Stand feet apart. Bend forward, bringing head, shoulders, and arms behind your legs. Grab your heels with your hand, or bring arms behind you and clasp hands behind your back.
Squat—Stand with arms at sides, feet apart. Bend knees and slowly squat down, balancing on the balls of your feet. Use big toe for balance. With hands on waist or knees, look ahead and slowly come back up to standing.
Seed to Tree—Come into a squatting position. Curl into a tight ball like a seed. Take a deep breath. Begin making tiny movements as you unfold from the seed into a full-grown tree.
Windmill—Standing with feet shoulder width apart, inhale and slowly lift your left arm overhead as your right hand slides down your right leg. As you exhale, allow your torso to stretch to the right and bend forward as both hands sweep across the ground in front of you. Repeat on other side, rotating the torso in a windmill-like motion.
Standing or Sitting Positions
Eye Exercises—Sitting or standing, take a breath with head and shoulders relaxed and still. Gaze upward as high as possible. Hold eyes, and then gaze down as far as you can without moving your head. Repeat several times. Next, gaze to the right; bring eyes to extreme right corner of eye sockets and hold. Breathe deeply and relax. Next gaze to the left. Repeat several times. Next move eyes in a clockwise direction. Repeat several time. Move eyes counterclockwise, again repeating several times. Close eyes and relax. Rub hands together, feel body warmth, place hands over eyes.
Neck Stretches—Press head away from shoulders, gently tilting head backward so chin aims at ceiling. Then bring chin forward, pressing against the chest. Feel the back of the neck open and stretch. Bring head to center, tilting it to the left, lowering the ear toward the left shoulder. Turn head slightly to the side and slowly roll it back to center and then repeat on the right side. Feel the neck extend as you lean to each side. Remember to breathe throughout the stretch.
Shoulder Circles—Slowly roll the right shoulder clockwise, squeezing it toward the ear, then down, forward and up. Repeat several times. Reverse direction of circle and repeat on opposite side.
Finally, rotate both shoulders at the same time, then repeat in opposite direction.
Shoulder Squeeze—Fingers behind back, press hands away from shoulders, lengthening arms. Allow chest to open as shoulder blades squeeze together. Squeeze buttocks and gently tuck tail bone under.
Sitting Stretches
Toe Hug—Sit down, bring your legs together and stretch them straight out in front of you. Stretch your toes toward your head with both hands.
Grasshopper—Stand with legs shoulder distance apart and squat down, allowing your arms to rest on top of your knees. Bring your arms under, behind, and around your legs and touch your toes with your fingertips. Raise your eyes upward.
Bend and Flex—From a sitting position, stretch both legs in front of you. Hold your left toes with the left hand and grasp the right foot with the right hand and pull it to your ear while keeping the left leg straight. Switch legs.
Cat—Kneeling on “all fours” like a cat, lower your head, and stretch your back up. Breath slowly through your mouth. On the exhale, raise your head and curve your back the opposite way. Look up and repeat several times.
Thunderbolt—Gently kneel and sit on your heels. Put your hand on your knees and breathe deeply.
Swan—Sit on left heel, and slide your right leg straight back. Spread arms out to either side and bend back to your personal edge. Switch legs and repeat.
Kissing Toes—Sit on floor, soles of feet together in front of you, letting legs form a square. Hold feet with your hand and bend forward slowly head touching heels. Hold and breathe.
Bat—Sit on floor. Bring soles of feet together in front. Raise your knees and lean forward, slipping arms under inside of your knees, with palms down. Stretch your arms out to the sides until the back of your knee rests on your shoulders. Rest chin on floor behind heels or on feet. Hold and breathe. Slowly come up.
Royalty Pose—Sitting on the floor, bring the soles of your feet together and clasp your hands around your feet. Gently slide your heels toward your body and softly try to press your knees down to the floor. Keep your back erect. Hold and breathe.
The Open Heart—Bring soles of feet together, heels toward groin. Hold the feet. Press sacrum down, lifting top of head away from shoulders. Let knees bounce like the flutter of your heart.
Lizard—Sit on heels, knees together. Lean forward and put forearms and palms on floor next to knees. Rest chest on knees, raise head and look up.
Pigeon—Sit on heels with knees slightly apart. Lean forward, lifting buttocks off heels. Reach back between your legs, and grab heels. Stretch head and neck up.
Wild Moose—Sit on heels with knees together. Sweep arms up and back, and raise your buttocks off your heels. Stretch arms straight back, bend wrists, with fingers up like antlers. Head up. Look straight ahead.
Lion—Sit on crossed heels, knees apart and hands covering knees with fingers stretched wide apart. Open your mouth as wide as it can open and extend tongue fully. Eyes wide, looking up, shout Roarrrrrrr!
Bowing—Kneel on floor with feet slightly apart. Spread the knees apart. Stretch forward, palms together, arms, chin, chest, and buttocks to floor. Breathe.
Child—Sit on heels, arms at sides. Lean forward, forehead touching floor. Arms stretched back toward feet, resting along the legs with palms up. Make your body as small as it can be.
Puppy—Kneel on all fours, bring palms out about 12 inches away from body, lengthen arms, and keep knees still. Press chest down to floor while lifting tailbone upward. Hold for several breaths and let torso sway slowly from side-to side.
Hydrant—With knee lifted, rotate in small and then large circles. Reverse direction and repeat on opposite side.
Lying-Down Stretches
Bike Ride—Lie down on your back with your legs lifted off the floor. Rotate your legs in a circular motion as if you are riding a bicycle. Now add your hands. Have fun and add a bit of laughter too.
Knee Press—While on your back, bend your right knee toward your chest and wrap your arms around it as you bring to your forehead. Press for three seconds and repeat with alternate leg. Try pressing both knees at the same time.
Half Locust—Lay on your belly, forehead on floor; arms at your sides with palms on the floor. Raise your right leg off the floor and slowly lower it. Do the same with the left leg while pressing down with the arms. Now try both legs at once—remember to press arms down.
Bow—Bend your legs and lift your feet off the floor. Reach behind and grab your feet or ankles with your hands. Pull your legs in close to you. Look up. Pull on your feet and try to lift your knees off the floor and stretch your body like a bow. Slowly come down toward the floor, unfolding your legs.
Cobra—Palms and forearms on floor along side of chest; lower torso stays down; pelvis gently meets the floor; lift head and chest. Stretch neck up and back. Look up. Come down slowly a few times. Place palms on floor beside shoulders. Elongate neck and head and bring chest up like a cobra.
Alternate Leg Lifting—Lie on back, hug right knee toward chest with left leg extended on ground. Inhale. Slowly lift leg up, pressing heel away from hip. Lower leg and repeat several times. Do the same on the opposite leg.
Kissing Knees—Lie on back, feet together. Bend left knee toward chest, pulling it with hand clasped slightly below knee. Bring forehead to knee, keeping right leg straight. Hold. Repeat with right leg bent. Then do both legs together.
Womb—Lie on back. Hold feet with hands pulling them to your forehead. Raise head, touch toes to forehead if possible. Hold. Release and slowly lower legs.
Flutterbug—Lie on belly. With knees together on floor, bend lower legs toward your head. Place hands on back near waist, lift head and chest off floor and look up. Hold. Breathe. Slowly lower body to the floor.
Seal Pose—Lie on belly, feet together and arms at sides. Raise head, shoulders, arms, and chest off the floor and look up. Hold for three seconds and then slowly lower body down. Try lifting your legs off the floor, look up, hold for three seconds, and slowly come back down.
Spinal Rock—Lie on back, knees in toward chest, slowly rock side-to-side. Relax neck, letting head be heavy. Repeat several times.
Sole Rock Press—Lie down, bending knees. Hold feet and press soles together, allowing knees to fall wide open as you rock gently from side-to-side.
Scissors—Lie on back, legs extended upward with arms along torso, palms down. Inhale, press heels away from hips, with legs spread apart. Bring legs together, crossing right leg in front of the left. Reverse the crossing of the legs as you repeat. Keep lower back on the ground at all times.
Head Roll—Keep knees bent, feet flat on floor, arms at sides. Slowly move head, rolling to one side, bringing the ear to the ground. Move eyes in the direction of head. Relax head and neck completely and repeat on opposite side, moving side-to-side.
Energy Breaths
To fully experience the stretch, start each energy exercise slowly, deepen breath, let out any natural sounds, stay relaxed and loose, and then slowly pick up the pace. On the exhale, let the sound of HA become increasingly strong. The HA sound is a forceful exhaling release. Allow yourself to let the sound go free as it happens. These stretches are energizing and invigorating!
Bun walk—Extend legs forward. Lift arms in front at shoulder height, making fists. Exhale HA while sliding right leg forward, press heel away from hip while extending right arm forward. Repeat on left side as body moves forward, walking on buttocks. Reverse, walking backward.
Monkey Hara
Monkey—Stand with feet slightly wider than shoulder width apart, bend knees a bit and relax arms at side. Press soles of feet into the ground, squeeze the buttocks, and exhale HA while making fist with left hand and sliding it into the left armpit as your right hand slides down the right leg. Allow torso to bend to the right and leaning into the right leg for support. Inhale return to center and repeat on other side several times going side-to-side.
Brushing Floor—Stand with feet comfortably apart, swinging arms forward and back. Keep knees slightly bent, press feet into ground, exhale HA as you bend forward. Brush floor with finger tips. Inhale, return to standing as you swing arms up over head and repeat. Lightly bounce the knees and ankles as your arms swing down and again as the arms swing up.
Swing Twist—Keep feet shoulder width apart, arms relaxed by your side. Begin to turn your hips to the right, then the left, allowing arms to swing to side-to-side like empty coat sleeves. Exhale HA to each side, allowing head and eyes to turn, following the hands.
Airplane Swing—With feet wider than shoulder width, lift tail bone, hinge forward, and bring right hand to left foot or ankle. Extend left arm up and turn head to gaze at left hand, giving spine a gentle twist. Slowly repeat on the opposite side. While inhaling, return to center and then exhale HA as you swing your arms to the left, turning head to follow your hands.
fearless
chapter_6.docx
0
