Relaxed Standing Forward Bend

To release the tension of the whole body, especially the hands, arms, shoulders, upper back and neck this is a fantastic tension releasing exercise.



Relaxed movement are involved in this session.

1. Stand in a posture where your feet are parallel and hip width apart and your body is balanced. Your abdomen and buttocks should be firm with pelvis centered. Allow your arms to hang loosely after you pull your shoulders down and away from your ears.

2. Bend your knees a little, exhale and tuck in your chin. Let the crown of your head move towards the floor. As you curl down let your body follow your head, Tuck in your chin so that there is a lengthening in the back of your neck. Allow your arms and hands to hang loosely.

3. Relax your neck, shoulders, arms and hands completely and then curl down as far you can, comfortably. Feel like a rag doll, your entire trunk being heavy. Like a piece of ripe fruit ready to detach from your branch, your head also should feel heavy by dangling at the end of your neck.

4. Keep your chin tucked in and inhale as you begin to draw up. While lifting your trunk involve   muscles of your back only. And feel the stretch across the upper and middle areas of the back. Imagine that out of thick mud you are drawing up something heavy. Let your hands and arms follow your body up without getting involved in any movement.

5. Bend your elbows and bring your loosely curled hands in front of your chest. Gradually stretch your arms above your head in upward direction. Direct your fingertips towards the ceiling with palms facing each other. Straighten your arms but do not stiffen them.

6. Imagine that you are fully elongated, being stretched at both ends. Stretch up fully.



Feel that you are stretching from the soles of your feet to the tips of your fingers.

7. Curl your hands in front of your face as you exhale. Tuck in your chin and bring your elbows close to your chest and curl down once more.

8. With each cycle feel that your body is growing heavier and floppier and more relaxed, curling down on out breath and stretching up on in breath. Repeat these movements as many times as you wish.

Note: While you are stretching, keep looking forwards so that your neck can lengthen as well as the rest of your spine. But don’t tip your head back. Don’t arch your back, keep your pelvis tucked under and keep your buttocks squeezed together.

You can slow down this exercise by taking a few breaths for each movement. This will make it more relaxed. On the other hand you can make it a more dynamic exercise by increasing the rate of your breathing and the speed of the movement. It will have a more stimulating and healthy effect.

Standing forward bend

In this exercise you will need the help of a wall to stretch and lengthen your spine.

1. Stand with your feet parallel and about hip width apart, your buttocks and abdomen being firm and your pelvis in center position. Stand about three feet away from the wall facing it.

2. Lengthen your spine by raising your arms forward and in upward direction until your fingertips point towards the ceiling, as you inhale.

3. Stretch your spine as you bend your knees and fold forwards from your hips, while you exhale. Keep your back long and flat to enable you to stretch from the base of your spine to the back of your neck. Stretch your arms too, but be sure that your ears stay between your arms.

4. Place your palms against the wall. Adjust your position at this point if necessary. The distance between the wall and your feet should be such that your whole trunk (from crown of your head to your hips) is parallel to the floor.

5. Breathe naturally and maintain this position keeping your knees bent. With each in breath, push yourself gently against the wall lengthening your upper back. And free yourself off a little bit of tension that you are holding in that area, with each out breath. Your breathing should be free and your ribcage and chest should feel open. So let go of your upper back, releasing down between your shoulders.

6. You should feel that you are stretching your whole spine. Pay heed not to arch your lower back.

Caution: In case you have back trouble of any kind then omit the next stage.

Work in the above manner for several breaths. Then till your comfort level slowly straighten your legs. To avoid arching your lower back keep your pelvis tucked under. Feel that you are stretching from base of your spine to the back of your neck.

After a few breaths, keep your arms straight, bend your knees and release the pressure of your hands against the wall.

Keeping your ears between your arms come upright while you inhale. Let your fingertips point towards the ceiling as you stretch up. Keep your pelvis tucked under you and your buttocks squeezed together. Avoid arching of your lower back.

Lower your arms to the front as you exhale.

Circle your shoulders back gently and give your arms and hands a shake.

Standing Side Stretches

Stretching sideways has a wonderful lengthening effect on the whole body and so you feel better all over. Besides that it creates space between the pelvis and the ribcage. It relieves the abdominal organs of pressure. And helps them to work properly by providing them plenty of room.

You should pay attention to few points when you do side stretches: - 

1. Your head should remain in line with your body. Don’t destroy the alignment of your spine by tucking your chin in or by contracting your neck.

2. Your shoulders and hips should remain in same plane throughout and should be aced squarely in the front. If you allow your and hip to turn forwards you will lose the effect of the side stretch.

3. The pelvis should be in the center. Your spine should be supported so that your lower back is not arched. And your buttocks and abdomen should be firm.