6 full-body stretching exercises.


When you can hardly exercise in your day, taking time to focus on flexibility may feel like stretching. But stretching is an important component of fitness: it can improve your range of motion, increase blood circulation, calm your mind – it can help to resist injury and disease, and lead to better sleep at night. To exercise, try the following quick step program created by the New York Pure Yoga senior Yoga instructor Dana Slamp. Make a complete series every day. Each time you exhale, deepen each stretch. If you feel any tension or pain, stop.
Move 1: the runner’s stretch.
(A) if your hands are not touched, step forward with your right foot forward, then place it in the bow step and place your fingertips on the floor or on two solid cushions.
(B) then, exhale in an action as you exhale as you stretch your right leg. Go back to the sprint position. Repeat four times. Switch sides.
Move 2: stand side stretch.
(A) stand with your feet together, arms up. Hands folded, fingers crossed, hands stretched. As you breathe up.
(B) exhale as your upper body bends to the right. Breathe slowly five times. Go back to the center. Repeat on the left side.
Move 3: forward hang up.
Stand with your feet apart and your knees slightly bent.
(A) interweave your fingers behind your back. (if your hands don’t touch, grab the dishtowel.) Inhale and straighten your arms to expand your chest.
(B) exhale and bend the waist, letting both hands reach to the head. Take five deep breaths.

Push your right foot forward and place your left knee on the floor or a folded towel or blanket.
(A) place your arms in front of your right leg and hook your thumbs together, palms facing the ground.
(B) as you breathe in when you sweep your arms above your head, stretch as comfortably as you can. Take five deep breaths. Switch sides.
Move 5: the back twist.
Sit on the floor with your straight legs.
(A) bend the right knee and place your right foot on the left leg. Put your right hand on the floor and your fingers pointing out for support. Bend your left elbow and turn right, placing your back against your right knee. When you sit tall, breathe in.
(B) when you wriggle out, press your arm into your leg and look at your right shoulder. Keep breathing for five times and then slowly return to the center. Switch sides.
Move 6: bind Angle.
Sit on the floor with your straight legs.
(A) bend your knees and put your feet together and let your knees fall to the ground. Hold your lower leg as you inhale and stretch your chest upward.
(B) when you swing forward from your hips, exhale (don’t round your back) and place your palms on the ground. Hold five slow breaths.


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