CLICK HERE TO RETURN TO MIND BODY SPIRIT

Armchair Yoga

Warm Ups:

Always start with 3-5 minutes warm-ups:

Stand tall, or if sitting then sit straight-backed as much as possible and loosen your shoulders.

Shake your hands as though you were shaking water from them.

Breathe gently and deeply.

Hands loosely by your side.

Balance weight on feet hips-width apart, knees softly bent, one foot in front, gently move weight from back foot to ball of front foot in a gentle rocking motion. And if you are wheel-chair bound, then instead of standing, simply be aware of placing your feet one in front of the other and simply move your upper body in your seat and work on this area.

Do this for about 1 minute.

Change position of feet or upper body and repeat action.

Do 3 times more.

Sitting In Chair Exercises:

Neck Rolls:

Drop head to one side.

Roll it around in a wide circle; switch directions.

Slowly find the tight spots.

Hold and breathe, letting your breath release the tightness.

Extra stretch: Place a hand on your head and gently pull to the side.

Swop side and repeat 3 times.

Arm Pulls:

Place left hand behind your back.

Grab your left wrist with your right hand.

Drop your head to the right side.

Roll head slightly and explore any tightness.

Stretch and breathe.

Repeat with other arm.

Bend left arm above and behind your head.

Grab your left elbow with your right hand and stretch up.

Breathe and let shoulders relax.

Repeat with other arm.

Repeat 3 times.

Human Basketball Net:

Raise your arms straight above your head.

Interlace your fingers.

Alternate palms downward and upward.

Stretch and breathe.

Stretch arms out in front and relax your shoulders.

Repeat 3 times

Reaching Hands:

1^st Stretch:

Hold arms out to side.

Stretch with your fingertips to the opposite walls.

Breathe and relax.

2^nd Stretch:

Arms outstretched, shoulders relaxed, palms down.

Tilt hand upward and stretch forearms.

Hold as long as comfortable.

Stretch hands down, breathe, and hold.

3^rd Stretch:

Arms outstretched.

Slowly tilt sideways like a windmill.

Reach for the floor and ceiling.

Gently stretch the mid-area.

Circling Torso:

Sit forward with feet flat on ground, hands on hips (if you can), and relax your shoulders.

Begin to rotate your torso in circles.

Explore with your whole body, relax and breathe.

Repeat 3 times

Feet and Ankles:

Stretch your legs out and rotate your ankles.

Notice your attention increase as you stretch.

Repeat 3 times

Cooling Down Relaxation:

Always finish with a relaxation lasting approximately 3-5 minutes

Rest and Relax:

Lie down on your back or if you are wheel-chair bound make yourself as comfortable yet relaxed as possible, and let your thoughts go.

Get comfortable, perhaps placing a pillow under or behind your knees.

Take easy breaths.

Imagine your body sinking into the ground.

Relax the tight spots, calm the mind, feel peace and tranquility.

With each breath simply, relax and let yourself go.

Allow yourself to go to a special place, where you are totally, completely and fully relaxed.

And when you are ready, simply roll over on to your side or simply begin to and slowly and gently get up, onto your knees first, then standing up. Or if wheel-chair bound slowly straighten your upper body.

Use something to aid your balance if necessary whilst you are getting up.

DO NOT GET UP or MOVE QUICKLY.

Should you wish to use any of the techniques or procedures described on these pages, you accept full

responsibility for your own emotional, psychological, mental, physical and spiritual wellbeing and health.

email: christina@emofree.biz www.emofree.biz www.create-the-reality.com www.C2T2.co.uk www.EFT-Training.biz

If any of this information is used by you, please acknowledge the source – thank you

CLICK HERE TO RETURN TO MIND BODY SPIRIT