Meal Plan
Deep Breathing & Visualization
Sit with your spine straight and both feet flat on the floor. Feel both sit bones pressing into your chair. Firmly grasp your kneecaps and hold them. Shoulders and arms are relaxed.
Inhale slowly, pressing and lifting your chest forward and up. Exhale slowly rounding your back, pulling your navel in to your spine and curling your shoulders forward. Repeat until your body feels relaxed and loose.
Benifits: Tones and stimulates the spinal joints and muscles, massages the organs and releases tension.
Benefits: Stretches the hips, helping to prevent lower back pain.
Sit with your spine straight and both feet flat on the floor. Place your left ankle on top of your right knee. Breathing long and deep, slowly stretch your upper body over your left leg, leading with the crown of your head. Lett arms hang to the ground or rest them at your sides. Relax your neck. Take five to ten deep, long breaths. Listen to your thoughts and release them with each exhale.
To complete this posture: round your back, uncurling each vertebrae. Release your left leg and repeat on the other side.
Do the lower back stretch, remembering to breathe long and deep. Rest your hands behind your lower back and interlace your fingers. Squeeze the heels of your hands and shoulder blades. Relax your neck. Slowly raise your interlaced hands behind you, up towards the sky. Breathe deeply into your chest. Take five to ten deep breaths.
Do the lower back stretch. Rest the backs of your hands on the floor, fingers facing the front of your feet, and gently place your toes and the balls of your feet on the palms of your hands. Massage your hands with your toes. Relax your head and take five to ten long deep breaths.
To complete this posture slowly bring your hands to your knees and round your spine, uncurling one vetebrae at a time.