This is a continuation of Breathing and Walking. The following exercises work on joint flexibility and mobility of trunk, pelvis, arms and legs, while breathing in a controlled fashion.
- Standing on your feet, straight trunk, legs separate hip width apart, knees unlocked, shoulders rolled back, hands interlaced behind your lower back. Breathe in. Bend forwards hinging from the waist, trying to touch your knees with your forehead; lift your arms up behind you, trying to surpass the vertical line forwards. Maintain this final position as you breathe out for 20 counts. Come back slowly to the initial position, breathing in. Repeat 5 times.
- Standing on your feet, straight trunk, legs separate hip width apart, knees locked, arms lifted overhead, straight elbows, hands tensed with fingers closed. Breathe in. Keeping a straight trunk, as you breathe out, bring the tensed arms down very slowly, forwards, alternatively crossing one hand above the other one with a very fast movement (arms are slow, hands are fast) without making contact with each other. Breathe in. Bring them up again, as you breathe out, following the same procedure. Repeat 5 times.
- Repeat exercise 2, but breathing in as you bring the arms up, breathing out as you bring them down. Repeat 5 times.
- Standing on your feet, straight trunk. Feet together, heels together and toes pointing sideways. Arms relaxed. Breathe in. As you breathe out, bend your knees slowly until your bum ends up ‘sitting’ on your heels, at the same time that the arms are raised forwards to shoulder height. Breathe in as you come up to the initial position.
- Standing up, legs separate hip width apart, knees locked, shoulders rolled back. Right forearm resting on your lower back, left arm resting on your left thigh with palm facing forwards. Breathe in. As you breathe out, bending from the waist, slide the left palm of your hand down your leg as much as you can. Return to the standing position as you breathe in. Repeat on the right hand side. Repeat all 5 times.
- Standing up, legs slightly separate, arms relaxed. Breathe in. As you breathe out, lift the left shoulder up at the same time that you depress the right shoulder down. Repeat 5 times. Repeat on the opposite side.
- Same position as exercise 6. Breathe in. Rotate the left shoulder forwards and the right shoulder backwards, simultaneously and slowly, as you breathe out very slowly. Stop the motion when you run out of air. Breathe in and repeat in the opposite direction.
- Same position as exercise 7. Rotate both shoulders at the same time in the same direction. Breathe in and start rotating as you breathe out, slowly, tracing big slow circles with the tip of your shoulder. Stop when air runs out. Repeat 10 times forwards, 10 times backwards.
- Standing up, back straight, legs slightly separate and straight, hands on hips. Breathe in. As you breathe out, rotate the trunk on a clockwise motion reaching forwards a much as possible with your head (which is an extension of your spine and there fore is the leader in this motion), and aim for the air to last up to 5 rotations. Breathe in and perform the rotation anti-clock wise, also 5 times.
- Same position as exercise 9. Breathe in. As you breathe out, rotate the pelvis (hips) clockwise 5 times. Breathe in and repeat anti-clockwise, 5 times. Throughout the exercise try not to move your trunk, and keep legs straight. Push the hips out, forwards, sideways and backwards as you rotate, correspondingly.
- Kneeling on a mat, keep the legs separate and big toes touching. Breathe in. As you breathe out, bring your hands on your heels and lean backwards arching your spine and looking at the ceiling, for 10 counts. Breathe in and return to the kneeling position. Breathe out as you bend your trunk forwards and reach forwards with your arms, also for 10 counts. Come back to the initial position. Repeat this sequence 5 times.
- Total distension. Same kneeling position of exercise 11. The whole body weight is on your knees, shins and toes. Bend forwards with a relaxed spine until the forehead touches the floor, placing the forearms with palms facing up and backwards on the floor, by the legs. In this position, rest for a few minutes as you relax your breathing, inhaling through the nose and exhaling through the mouth.
Enjoy and relax!