Improve circulation in torso, neck, and head Raise arms straight out to the sides, holding them parallel to the floor. Flex your hands back, as if stopping traffic to your left and right. Now rotate your arms forward in large circles, first bringing your hands almost together in front, then rotating as far back as your shoulder joints will allow. Move slowly. Breathe normally. Repetitions: 3 to 5 circles in each direction. Keep your fingers flexed during the entire movement, and your elbows straight.
Relax your arms to the sides and shake out shoulders, arms, and lower back, relaxing the muscles and nerves.
Continue with smaller, faster circles, about the size of a dinner plate. Remember to do the same number of circles in both directions.
Note: If you have high blood pressure or heart disease (and your doctor's permission to practice Yoga), do not attempt the smaller rotations -- which put extra strain on the heart muscles -- until you have practiced the large ones for several months. The extra circulation brought about by this exercise will make your upper body feel warm and flushed. Check with your doctor if you have any doubts about whether to practice this variation.
Keep your fingers flexed and elbows straight. Breathe normally.
Make large circles as big as possible, small ones the size of dinner plates.
Neck Stretch
- Limbers neck and improves circulation throughout neck region
- Reduces tension in neck muscles
- Limbers cervical spine
There are several options for arm positions in this exercise. We recommend that you start with straight arms extended to the sides, palms up. If this causes fatigue, you can rest your hands on your hips or let them hang at your sides. Choose the position that best helps you keep your shoulders from tensing or lifting as you move your head. This stretch is intended to exercise the neck muscles only; the rest of your body should remain relaxed.
Start by lowering your chin to your chest; then lift your chin so you are looking up at the ceiling. (Avoid dropping your head all the way back because of the extra strain this causes on the neck.) Repetitions: 3, breathing normally.
Next, start with your head straight, tilt your head to the right, ear over your shoulder, then lift your head and gently tilt to the left. Try not to lift your shoulder up toward your ear; move only the head. Breathe normally. Repetitions: 3.
Now, from the start position, turn your head to the right and look over your right shoulder, then turn to the left. Repetitions: 3.
Note: If you have a neck injury or pain or stiffness in your neck, stop here. If not, go on to the final two variations.
Variation: This variation moves your neck in a gentle semicircle back and forth. Start by lowering your chin to your chest. Slowly roll your head to the right until you reach the right "tilt" position: ear over your right shoulder. Roll your head back down to your chest and over to your left. Continue the back-and-forth movement for a total of 3 right-to-left-to-right repetitions.
Variation: If the previous variation gives your neck no problem, go on to this Variation: Starting with your chin lowered to your chest, slowly rotate your head to the right, ear over your shoulder, remembering to keep shoulders relaxed throughout; then roll your head up and over to your left shoulder, and finally roll your head forward to the start position. Relax your arms and shake them out. Repetitions: 3 in each direction.
Keep your mouth closed, lips together. Breathe normally.
Do not lift your shoulders.
Move slowly.
Do not drop the head back too far.
Standing Reach
- Limbers and strengthens shoulder joints
- Expands rib cage
- Strengthens ankles and calves
- Improves balance
Stand with your arms relaxed at your sides, and breathe out completely. Fix your gaze on a spot on the floor or wall; this will help you keep your balance. Breathe in and count to three as you raise your arms in a wide circle to the sides, then overhead as you come up on your toes. Hold your breath for a count of three as you press your palms together and stretch a little farther up, toward the ceiling. Breathe out for a count of three as you lower your arms to the sides and down, and your heels to the floor. Repetitions: 3.
On days when your balance is less steady, divide this exercise in two, using the same three-count breath: first, breathe in and lift your arms out to the sides and up overhead. Press your palms together and stretch, then breathe out as you lower your arms out and down. Next, holding on to a chair or bar for balance, breathe in to a count of three as you come up on your toes, then breathe out and lower your heels to the floor. Repetitions: 3 for each part.
Stare at one spot for balance. Breathe deeply through your nose.
Easy Bend
- Limbers upper back muscles and shoulder joints
- Improves circulation to head
- Relieves tension in upper back and neck
- Gives a light stretch to muscles and nerves in legs, back, and neck
Stand straight with feet parallel, arms relaxed at your sides. Breathe out. Now breathe in and count to three as you raise your arms to the sides until they are parallel to the floor, palms facing front. Hold for a count of three. Now breathe out and count to three as you bend forward, head first, pulling out of your hips. Picture yourself diving for the correct stretch. Let your head and arms relax completely. Bend only halfway (even if you can easily bend much farther), so that your hands hang at about the level of your knees. Breathe in as you straighten up, raising your arms again to the sides.
Repeat, breathing out to a count of three as you bend forward and breathing in as you straighten up. Try to match your breath to your movement so that your exhalation lasts for the whole movement down and forward and your inhalation lasts for the whole movement back up. Repetitions: 3. After the last inhalation, breathe out to a count of three and relax, slowly lowering your arms to the sides to the start position.
Breathe through your nose. Try to match your breath to your movement.
Relax your head, neck, arms, and hands completely in the forward position.
Move slowly and deliberately -- but not so slowly that you start gasping for breath.
--This text refers to the
Paperback
edition.
