Exercise 1. Meditation. Let's start with the most important relaxation — relaxation of consciousness. Sit in a comfortable position for you, lean back a little on the pillows, put your hands on your knees, close your eyes and just breathe slowly for a few minutes.
Exercise 2. Twisting while sitting. After a short meditation, stay in a sitting position and perform twists in both directions. Gently and slowly, turn first to the right side, placing your left hand on your right knee. Stay in the twist for a few breaths. Then slowly turn to the left side (right hand on the left knee). Usually the twist is performed in the "Turkish" pose, that is, the legs are crossed and matched to themselves.
Exercise 3. Slight forward tilt. Staying in the same position while sitting cross-legged, gently lean forward, stretching your arms out and putting them on the bed. This way you will relieve tension in your back and neck.
Exercise 4. Longitudinal bend with a straight back. Straighten your legs in front of you, socks on yourself, knees slightly bent, back straight. Grasp the toes of your feet with your hands and pull yourself forward a little, bending your elbows so that your back remains straight. Make sure that there is no tension in the legs. If stretching allows, you can fully straighten your legs.
Exercise 5. A longitudinal bend with a rounded back. From the first fold, carefully move to the second, just rounding your back. This exercise stretches the muscles along the spine well and gently.
Exercise 6. Knees to the chest. Now we turn to the exercises lying down. Lying on your back, first pull one knee towards you, pressing it to your chest. Stay in this position for a few breaths and switch legs. Also, during this exercise, you can swing a little from side to side. It stretches the leg muscles well and relieves tension from the hips.
Exercise 7. Hamstring stretching. Staying in the prone position, straighten your right leg, grasp your fingers, ankle, shin or under the knee (as far as stretching allows) and slowly breathing, begin to pull your leg closer and closer to your head with each exhalation. Then do the same with the left leg. No sudden movements! Everything needs to be done carefully and smoothly. Stop at the moment when your muscles are straining, without letting your foot go further forward.
Exercise 8. A half-happy child. Bend one leg at the knee, take it by the foot and pull it under your arm, keeping your heels pointed at the ceiling. Do the same with the second leg.
Exercise 9. Twisting the legs bent at the knees. Bend the knee of the right leg and, keeping a right angle in the knee, perform a twist, pressing the bent knee on the left side of the body. At the same time, the shoulder blades should remain pressed against the bed, the left hand presses the right knee to the bed, and the right hand is thrown to the side and holds the body in place. Then do the same with the left leg.
Exercise 10. A twist in the shape of a star. Extend your leg diagonally. Also extend the opposite arm diagonally and look at your hand. Do the same with the second side.
Exercise 11. Both knees to the chest. Just pull both knees to your chest and press them to yourself with your hands, while swaying from side to side.
Exercise 12. Shavasana. And now the final part is the "Shavasana" relaxation pose. Stay on your back, your hands are on your sides, palms up, the whole body is completely relaxed. Usually people switch off in this position.
Have a good night and sweet dreams ;)
