MINDFULGym: Mindful Body Stretching

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

Step 1

Tortoise

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.

Step 2

Superman

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.

Step 3

Push Ceiling

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.

Mindful Body Stretching (full version) - 10 postures

7 Common Mistakes in Mindful Body Stretching