Stretching Routine: Parts I, II, III, IV, V

WARM UP

First, we make sure we are warmed up by isolating every muscle group (neck, shoulders, arms, torso, hips, legs). The colder the weather, (or the air conditioning), the more we have to warm up, so that, when we stretch, we do not injure ourselves.

Once we you feel warmed up, we begin the stretching session.

Stretching

Breathing(Pranayama)

· Feet parallel to each other (the distance of a foot between them). Spread your toes like a fan. Check you posture (shoulders aligned to your hips).

· Inhale and exhale 5 times and you raise your arms when you inhale and exhale as you bring them to your naval area (breathe through your nose)

· Inhale and exhale 5 times as (you raise your arms when you inhale and exhale as you bring them to your naval area), but now elevating yourself on your metatarsus when you inhale and coming down when you exhale (remember to breathe through your nose).

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Arms

Feet parallel to each other (the distance of a foot between them). Spread your toes like a fan. Check you posture (shoulders aligned to your hips).

a) interlace your fingers.

(palms facing up) extend your arms upwards.

Looking at your hands, arch backwards.

Come back forward, arms extended forward, round your arm, round your back, press your stomach against your spine, relax your neck forward. Return neutral position.

interlace your fingers, again, this time one finger over, (palms facing up) extend your arms upwards, looking at your hands, arch backwards.

Come back forward, arms extended forward, round your arm, round your back, press your stomach against your spine, relax your neck forward. Return neutral position.

b) Open Chest: Bring your extended arms behind you back, one hand holding the other, look up to the ceiling, and arch back, relax your neck backwards, look to the ceiling.

Then bring your torso forward and allow your arms to fall about your head.

Bend your knees, flatten your back and squat. Bring your shoulder close to your knees and relax your neck. Keep breathing. Slowly come back up and stop halfway, knees semi flexed, to let your upper torso hang from your waist as you are still with your torso inverted (neck, shoulders and arms hanging downwards). Slowing come back up, last think to come up is your head. Back to neutral position.

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c) Extend your arms forward, cross left arm over right, intertwine forearms, palms facing each other. As you move your elbows up, begin to extend your intertwined arms forward. Relax.

Extend your arms forward, cross right arm over left arm, intertwine forearms, palms facing each other. As you move your elbows up, begin to extend your intertwined arms forward. Relax.

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d) Bring your arms behind your back. Palms together facing each other over your sacrum area. Invert their direction (now your fingers point upwards as your palms are together). Move your hands in that position, up your spine as high as possible without hurting yourself. Once you reach your limit, bend over, back straight, squat. Shoulders close to your knees, relax your neck. Wait a few seconds and come back up, slowly. Last thing that comes up is your head.

e) Extend your arms sideways, cross arms and use your bent left arm to bring your extended right arm over the left part of your chest. Look to the right. Hold it for a few seconds and relax.

Extend your arms sideways, cross arms and use your bent right arm to bring your extended left arm over the right part of your chest. Look to the left. Hold it for a few seconds and relax.

f) Extend your arms sideways. Fold left arm behind your back from the bottom up trying to reach your mid-back; fold your right arm about your head to reach your mid-back, but from above. If you are not flexible enough grab your shirt (if you can, grab the tip of your fingers; if are flexible enough; bring your palms together as they hold each other in a grip).

Bend over, elongating your spine and squad. Stay in that position for a few second and slowly come back to a neutral position.

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III

Breathing

· Feet parallel to each other (the distance of a foot between them). Spread your toes like a fan. Check you posture (shoulders aligned to your hips).

· Inhale and exhale 5 times and you raise your arms when you inhale and exhale as you bring them to your naval area (breathe through your nose)

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Torso

Feet parallel to each other (the distance of a foot between them). Spread your toes like a fan. Check you posture (shoulders aligned to your hips).

a) Standing Spinal Twist Pose: Breathe lifting your arms and twist your torso and you exhale, twist your torso to one side and bring your arms to your waist. Do the same to the other side.

b) Feet parallel to each other (the distance of a foot between them). Spread your toes like a fan. Check you posture (shoulders aligned to your hips). Breathe lifting your arms and extend your torso sideways. Do the same to the other side.

c) Heels together; feet open in a V shape, pressing inner thighs and glutes. Spread your toes like a fan. Check your posture (shoulders aligned to your hips). Breathe lifting your arms and extend your torso sideways to the left. In that position, bend your knee. Hold the posture for a few seconds. Return to neutral position. Do the same to the other side.

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Poses

Tree Pose