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Mindfulness for stretching Exercises


Exercises loosen up the body, open the cells, cultivate greater flexibility and strengthen muscles. These exercises are not strenuous but practices that we can apply at home. For the full benefit from yoga, it is necessary to find a yoga teacher.


Here are some simple exercises. Give two or three minutes to each exercise. Always with relaxed breathing.


  • Stand with feet close together. Roll the neck first in one direction and then in the other.

  • Raise the shoulders up to the ears and relax while lowering shoulders.

  • Squeeze shoulder blades together and relax.

  • Raise arms above head with thumbs hooked together breathing in and out through the stomach.

  • Allow both arms to hand down, fingers pointing to the toes, stretching the back, without forcing.

  • Straight arms, fingers pointing to the ceiling,

  • Stand and lead the body to the left slowly to stretch the right side and vice-versa.

  • Lie on the back, with feet close together, lift both feet off the ground, and hold for a few seconds. Lie on the back, bend the knees, place arms around the shins and lift the knees and head

  • Do above exercise using one leg and then the other.

  • Lie on the stomach and lift one straight leg off the ground and then the other leg.

  • Stand straight and put the arms straight out ahead and bend the knees.

  • Arms straight up in the air and lower slowly until hanging down with fingers pointing to the ground. Allow the body to hang for several seconds.


Take rest. Lie down with straight legs and take rest for at least five minutes.


The original meaning of Yoga means to yoke to or be joined to –Life, Truth, God.. The great yogis of India never endorse the use of hatha yoga isolated from a healthy lifestyle. We practise yoga to learn what it means to live as a yogi in the concrete jungle.




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