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Rite4Pose2Rite 4
Sit on the floor with your legs extended in front of you and your feet about 12 inches apart. Place your palms on the floor next to your hips. Gently lower your head back and raise your body up onto your hands so that your knees bend and your arms straighten. You are now in a tabletop position. Slowly return to your seated position. Rest for a few seconds before repeating the exercise.
Breathing: Inhale as you rise into the pose, hold your breath as you tense your muscles, and exhale fully as you return to the starting position.
Benefits: Strengthens the shoulders, lower back and glutes, stimulates the energy centers of the root and navel, tones the thymus, thyroid and adrenals.
Rite5Pose1Rite 5
Lie on your stomach with your palms on the floor at chest height. Push your torso up onto your hands—stretch your shoulders back—arms straight, lift your hips, and arch your spine—look straight ahead, or if you’re a little more flexible, gently pull your head back and look up at the ceiling. Then, reverse the position, into an inverted V: hips up, head down.
Breathing: Inhale as you come into the inverted V pose – Exhale as you lower back down and arch your spine.
Benefits: Strengthens shoulders, stretches the back of the legs, accelerates all energy vortexes, tones the thymus, thyroid and adrenals.
Body Rolling
The last activity I recommend for improving flexibility is body rolling using a body roller. If you’re very sensitive, you might prefer a foam roller, but if you prefer something more challenging, you can opt for a piece of PVC pipe or order one of the many good body rollers online.
This involves rolling the accessory over the muscles of the body. I love this exercise because it stretches the muscles, tendons, and joints and helps relax the fascia (connective tissue structures around the muscles, joints, and tendons). Doing this exercise before an energetic session increases blood circulation to the tender tissues, and after a session, it helps loosen your muscles. It is invaluable for keeping your muscles supple and flexible.
