Relaxing The Body

Mindful Body Stretching

  • Mindful Body Stretching is a practice whereby we progressively stretch and relax different parts of the body. 

  • A favorite tool in the MINDFULGym program, it's useful for reducing muscular tension, relieving headache, refreshing the body, relaxing the mind, and improving sleep.
     

 

 

Mindful Body Stretching (basic version) - 3 postures

1. Imagine that you’re a tortoise…Push your head into the shell and shrug your shoulders…


2. Feel the muscular tension around the neck and shoulders…Count 1 – 10 slowly…


3. Let go and return to neutral position…  

    
4. Feel the waves of relaxation…


5. Repeat this 2x.

Tortoise

1. Push your hands behind to squeeze the shoulder blades together…and extend your stomach forward…


2. Feel the muscular tension around the area between your shoulder blades and stomach…Count 1 – 10 slowly…


3. Let go and return to neutral position…


4. Feel the waves of relaxation…


5. Repeat this 2x.

Superman

1. Imagine that the ceiling is falling down. Straighten your hands with palms facing upward, fingers mutually pointing and imagine pushing the ceiling…


2. Arch your body a bit towards the back and feel the muscular tension around the hands, neck, and chest…


3. Count 1 – 10 slowly. Let go and return to neutral position…


4. Feel the waves of relaxation…


5. Repeat this 2x.

Push Ceiling

Mindful Body Stretching (full version) - 10 postures

© 2018 & proudly created with Wix.com by Dr. Phang Cheng Kar (pckar39011@gmail.com)

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