1,000+ Views

Lower Back Chair Stretch

This stretch is perfect for quick relief in the office or when you're up to your ears in school work. "Sit in your chair and widen your legs so they are wider than hip distance apart. From the hip crease, bend forward and allow your entire body to relax. Drop your head and completely relax your neck. If you are not completely comfortable, try putting a rolled blanket or towel at the hip crease and lean over again. Hold this pose as long as you like. With each exhalation, allow your body and mind to relax a little bit more. Sit up on an inhalation, pause for a few moments, and try again"
I really love stretching like this after a busy day...
I feel like this is the pose to get into when you're feeling really stressed and just need a little stretch and a lot of relief~!
This move is so easy and really makes a difference in a short amount of time!
Cards you may also be interested in
5 Unbelievable Stretches for Tight Hips
Every time you sit down, you're actively shortening the muscles in your hips, which ultimately makes them feel stiff. Luckily, some simple-but-incredibly-satisfying stretches can relieve the tension and promote flexibility. Here they are: 1. Figure Four: Lie on your back with your arms along your sides, your knees bent, and the soles of your feet on the floor near your butt. Place your right ankle over your left leg, just below the knee. With both hands, grasp your left thigh. Lift your head and shoulders off the ground, and bend your elbows to gently pull your left knee in toward your chest. (You should feel it in your right hip.) Repeat on the opposite side. 2. Standing Bow: Balance on your left foot and bend your right knee as you bring your right foot toward your butt. With your right hand, grab the inside of the right foot. Keeping your hips square to the ground, hinge forward slightly as you reach up and forward with your left hand, and lift the right foot up behind you until you feel the stretch in your right hip. Repeat on the opposite side. 3. Upward-Facing Dog: Lie facedown on a mat with the tops of your feet on the ground and your toes pointed behind you. With bent elbows, place both palms on the ground near your hips. Relax your shoulders as you extend your elbows, and open your chest toward the front of your mat. Take your gaze upward and press into the palms to lift your hips up off the ground. To increase the stretch, increase the arch in your back and press the hips forward. 4. Floor Bow: Lie facedown on a mat and bend both knees to bring your heels toward your butt. With your left hand, reach behind you to grab the outside of your left foot. With your right hand, reach behind you and grab the outside of your right foot. Arch your back as you simultaneously use your hands to lift your knees and chest up off the floor. 5. Supta Virasana With High Hips: Sit on your knees with the tops of your feet pressed against the floor, your toes pointing behind you, and your butt on your heels. Gently lean back and place your elbows on the floor about knees-width apart. Place your left palm on your left heel and your right palm on your right heel. Keeping your neck in line with your spine and your shoulders away from your ears, press your hips up toward the ceiling.
You're A Few Simple Steps Away from the Splits!
In order to really do the splits, you need serious flexibility in your hamstrings and hips. These four moves will target those areas, loosen you up, and get you on your way to finally doing the splits! Tip-over Tuck Begin standing with your feet hips distance apart. Bring your arms behind you and interlace your fingers right below your sacrum (back of your pelvis). If you can, press the heels of your palms together in a double fist. Actively pull your hands away from your shoulders to increase the stretch in your chest.From here, lean your chest forward and lift your hands up overhead as you fold your torso toward your thighs. Keep both legs straight. Make sure you're lengthening through your spine by reaching the top of your head toward the floor. Stay like this for five breaths, and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position. Head-to-Toe Sit on the floor with both legs extended in front of you. Bend your right knee and pull the sole of your foot against your left inner thigh. Reach your right hand to the outside edge of your left foot so you can stack your torso directly on top of your left leg. Bring your left hand to the arch of your left foot. If you can't reach your hands to your foot, then reach out as far as you can, resting your chest on your left thigh. Remember, the point here is to stretch your hamstrings, hips, and lower back, not to touch your foot. Stay here for five breaths, relaxing your shoulders away from your ears. Then do the other side. Seated Straddle Sit down with your feet about three to four feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively. Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs or on the floor in front of your head. Go down as far as you need to feel a stretch in your hamstrings, but you don't want to feel pain. Hold for five breaths. Kneeling Hip Flexor Fold up a towel and place it about eight inches away from a wall.Kneel down and place your left knee on the towel and your toes against the wall. Now place your right foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your left hip. Make sure your right knee is directly above your ankle. Place your hands on your front knee to help keep your torso straight. Stay like this for five breaths. Then slowly release and do this stretch on the other side.
5 Stress-Reducing Yoga Poses
It's the middle of the week and if your life is anything like mine, you need some serious "me" time. I am tired and tense and just need some genuine TLC. The best form of that is through 15-30 minutes of yoga (maybe some ice cream too, right?) Here are five of my favorite stress reducing poses to get you through the rest of your week. Knees to Chest Lie on back, bring knees into chest, hug them, and rock from side to side. Breathe deeply into lower back and with each exhalation, allow entire back to relax. Hold this pose for at least 40 seconds. Easy Spin Twist From knees to chest pose, keep right knee pulled into chest and let left leg go straight onto the floor. Take a deep breath and on your exhale, bring knee across the body. Keep shoulder blades on the floor & look out over right shoulder. Hold this for about 40 seconds & then switch sides. Legs to Wall Sometimes called the nurse’s pose, the legs to wall pose alleviates lower back pain. Lie down with butt at the wall (or at least as close as possible). Extend legs up the wall. Flex toes toward the torso and work on getting knees straight by extending the hamstrings. Hold this pose for at least one minute. Reclining Pigeon The great thing about this pose is that it releases hips and lower back, both of which are areas that we hold a lot of stress. Remain on back and bring right leg on top of left thigh. Reach arms around right leg and grab your shin. (If you can’t reach your shin then grab the back of your thigh. Pull knee to your chest.) Ideally hold this pose for 3 minutes. After 3 minutes on one side, switch sides, and hold left side as long as the right. A quick note: Don’t surprised if one side feels tighter than the other. Downward Facing Dog Come to all fours. Bring hands about should distances apart and feet hip distant apart.Press into hands into the ground and lift butt toward the ceiling. Ideally, you should look like an inverted “V” shape. Try to get heels toward the ground and hips toward the ceiling. To loosen up further, take turns alternating bending your knees and bring movement to the pose.
Face Workout: Preventing Sagging Skin
Gravity is a part of life, there is no avoiding it, and the same goes for growing older. Our skin grows old and tired as we age, but there is no reason for it to look saggy and defeated! Here are three simple daily exercises to keep your skin looking tight and fresh - no matter what gravity tries to do to you! Step 1 Sit or stand in a comfortable position and then gently tilt your head backward. With the chin tilted back, try to lift your lower lip over your top lip. Once you have it as far as you can stretch, hold the position for about five seconds. Then relax the lips but keep the chin tilted up. Practice the exercise with the lips four more times. You can do this exercise two to three times a day. Step 2 Practice sticking out your tongue (maybe try this when you're alone). Now, tilt your head backward and look at the ceiling. Stick that tongue out, pointing upward toward the ceiling as well. You will feel the stretch and pull not only at the back of the tongue, but all along the front of the neck and underneath the jaw or chin line. Hold the position for about five seconds and then relax. Repeat this exercise three or four more times as comfortable. You can repeat this exercise several times a day if you wish. Step 3 Lie down on your back on your bed or a sofa, with your head hanging down over the end, face turned upward facing the ceiling. Arms should be at your sides, your body relaxed and comfortable. Slowly and evenly, lift your head upward until it is even with the rest of your body. You should feel this exercise all around the front of the throat and you may even feel a pull at the back of your head near your neck. Hold the head in this position for a count of 10 if you can, five seconds if you feel any discomfort. Relax. Repeat the exercise several more times. You can extend the hold time to 10 or 15 seconds as you grow stronger.
Yoga Sequence to Tighten and Tone Your Butt
Three-Legged Dog After doing a few Sun Salutations to warm up, come into Downward Facing Dog pose. Lift your right leg into the air, coming into Three-Legged Dog. Hold here for five breaths, keeping your shoulders parallel with the floor. Warrior 1 Step your right foot between your hands and lift your torso up, coming into Warrior 1. Try to lower your hips so your front thigh is parallel with the floor. Hold this pose for five breaths. Warrior 2 Open your hips, arms, and chest into Warrior 2. Draw your abs in, and lengthen your spine. Keep the shoulders relaxed, and hold for five deep breaths. Reverse Warrior Lower your left arm to your left leg and arch back, coming into Crescent Moon, also known as Reverse Warrior. Continue to lower your pelvis, keeping your right knee over your ankle. Hold the pose for five full breaths. Bound Extended Side Angle Lift your torso and lower your right hand to the floor next to the inside arch of your right foot. Extend your left arm overhead, coming into Extended Side Angle. Or for more of a challenge, bind underneath your right thigh in Bound Extended Side Angle. Your right hand will clasp your left wrist. Stay in either variation for five breaths. Goddess Lift your torso and turn both feet out, so your heels are pointing in. Bend your knees and elbows at 90-degree angles, holding Goddess pose for five deep breaths. Locust A Release your hands to the front of your mat, and come to lie down on your belly. Bring your arms next to the sides of your body, palms facing up. Inhale to lift your legs and torso off the floor, coming into Locust A pose. Lengthen your spine as much as you can, and hold for five breaths. Intense East Roll over onto your back. Place your palms on the floor six to eight inches behind you with your fingertips facing your body. Bring your legs together. On an inhale, press into your hands and feet and lower your head behind you, coming into Intense East. After five breaths, take a vinyasa or go right into Downward Facing Dog. Repeat the entire sequence on the left side.