<This article originally appeared on herworld.com.my>
Richard Schultz, a yoga instructor from Yoga Dynamics, recommends three stretching exercises that could help you relax those muscles after a long day’s work.
It relieves tension and stress in the shoulders, neck and spine. Lean your body against a wall and place your feet 30cm away, keeping them parallel and shoulder-width apart. Take deep breaths. Relax your body and slowly drop your head forward, stretching the back of your neck. Relax your shoulders and arms. Continue folding forward, allowing your spine to slowly peel away from the wall. “Keep the hips against the wall and don’t force anything throughout the workout as it should be a passive stretch,” says Richard. “Breathe deeply for five minutes.”
It soothes the nervous system and slows down the heart rate. Place a blanket in front of a wall. Sit on it with the right side of your body against the wall. Lean back and to your right, then, lower your elbows. As you lean back, swing your legs up the wall. Then lower your shoulder all the way to the floor and stretch your legs up the wall. Bring your arms to the side of your hips with the palms facing upwards. This supports the opening of your lungs and chest. Remain in this position for 10 minutes.
It increases oxygen levels in the blood, lowers blood pressure and reduces stress and anxiety.Sit in a cross-legged position with the spine erect. Take a few deep breaths to release muscular tension.Let the hands rest comfortably on the knees, and inhale slowly and deeply. As you are inhaling, very gently contract the windpipe so that the breath makes a soft hissing sound. Do not tense the jaw or tongue. Exhale slowly and smoothly while making the soft hissing sound in the back of the throat. Repeat the process for five to ten minutes.
Here’s a video of celebrity yoga guru Atilia sharing her tips on breathing right: