Exercise & Activity
Yoga is a great way to stretch, while gently strengthening and toning your body. In addition, yoga helps to stimulate the organs in your abdomen and nerve pathways along the spine. It is a great way to gently invigorate yourself while increasing your ability to relax. Some simple yogic postures to start with are below.
a) Arm movements in a chair—mobilize your rib cage while deepening your breathing capacity on inhalation and exhalation.
- Sit on a chair with your back straight and your hands on your knees.
- As you inhale, raise one arm forward and up, extending it over the head. As you exhale, return it to the starting position at the side of your body.
- On the next inhale, bring both your arms out to the sides and up over your head, palms facing each other.
- As you exhale, return your arms to the starting position.
b) Forward bend (Uttanasana)—this posture is intended to extend the length of your exhalation.
- Place a chair 3 feet in front of you, with the seat closest to you.
- As you inhale, lift your arms up over your head.
- Exhale as you bend forward with the knees slightly bent and your back flat; extend your arms to touch the chair.
c) The Cat Pose—(Cakravakasana): This pose is intended to stretch the rib cage on your inhale and to gently compress and stretch the belly on your exhale.
- Gently get down on your hands and knees, on all fours with your hands beneath your shoulders and your knees vertically beneath your hips. Extend the fingers for a good base.
- On the inhalation, lift your chest and tail up and away from your belly; avoid compressing the lower back.
- Tuck your tailbone and hips back downward toward the floor, and let the chest lower toward the thighs. On the exhalation let the chest go toward your thighs sooner than your hips toward your heel.