Perform each movement until you feel a gentle sensation of stretch. Stay focused on the sensation and your breath. Never move into pain. Listen to your body and appreciate the feelings of expansion and balance.
Modified “Down Dog”: Stand behind chair with feet hip distance apart and hands on back of chair. Walk back until arms are straight. Keeping legs straight, lower the chest and reach back with the tail bone until the body forms an inverted “L” position. Hold this position for 4-5 complete breaths. Slowly return to standing position by walking forward and moving body upright.
Sitting Spine Stretch: Sit on edge of chair with feet positioned slightly wider than hips. Place hands on thighs. Sit tall as if a string was pulling the crown of the head toward the ceiling. INHALE, look up and arch the back, opening the front of the body. EXHALE, lower the head, drawing the belly button in and round the spine into a “C” shape opening the back of the body. Repeat 4-5 times.
(Breath pattern may be safely reversed on this exercise for different sensation)
Seated Twist: Sit on edge of chair with spine straight. Cross left leg over the right. Place right hand on the outside of the left thigh and left hand behind on the seat of the chair. Pull up through the crown of the head and turn the head and shoulders to the left to look over the left shoulder. Hold this position for 3-4 complete breaths. Repeat on the other side.
Arm and Chest Stretch: Sit on edge of chair, spine straight. Interlace the fingers. Straighten and reach arms forward while turning the palms away. HOLD for 2-3 breaths. Keeping fingers interlaced reach the arms overhead with palms facing the ceiling. Drop the shoulders away from the ears. HOLD for 2-3 complete breaths.