Please read the following suggestions before practicing the stretching shown in the above video.
This video demonstrates a series of sill postures and movements. They gently stretch the muscles of the eyes, face, neck, shoulders, arms and legs.
It shows the upper body movements done sitting on the edge of a chair, with an erect back. The lower body movements are done sitting on the floor. You can skip these, if you can’t sit on the floor. But, if you can sit on the floor, practice both upper and lower body movements sitting on the floor. Make sure that the back remains erect, without stooping, all along.
If your body does not permit the range of movement shown, limit your movement to the extent you are comfortable. Slowly increase each movement till you reach your level of mild pain, that you can tolerate. Over a few days or weeks of repeating these stretches combined with breathing, the range of movement will gradually increase on its own, without causing distress. I assure you that all the pains will gradually go away, if you follow the suggestions given here, specially breathing while holding the stretch or moving. Don’t be in a rush. Move at your own pace. Let the results come in small increments over many months, to achieve sustainable improvements.
Initially, hold each posture and focus on the breathing, using the counting mode. In each posture, count one set of three breaths. Similarly, repeat every movement, till you complete one set of three breaths. After you get used to the stretches and like their after effect, practice them for a duration of two sets of three breaths and after some more time, increase the duration to three sets of three breaths.
Pause between the postures or movements if you like to. Even when you pause, continue counting breaths, in sets of three. Don’t let your mind wander. As soon as you feel rested to your comfort level, resume the postures or movements from where you left.
After about a month of daily practice, the whole series will take less than 10 minutes. You will be happy to see the change in your body condition. You won’t feel like you are lugging along your heavy and unwilling body. Instead, you will feel like your body is happily following you like a trained dog.
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