Exercises- Leg Stretching

  1. Stand with your feet hip-width apart and with at least one meter available on the floor in front of you
  2. Put your hands on your hips and lengthen the top of your head up towards the ceiling as you slightly tighten your abdominal muscles to support your spine
  3. Take a big step forward with your right foot, leaving your left toes where they are so that you come into a lunge. Your left heel may come off of the ground.
  4. Your right knee will be bent at a 90 degree angle and your left knee will stay straight. Make sure your right knee is above your ankle, not going past your toes.

If you notice you are struggling to stay balanced you can put your hand on a chair or wall for additional support. 

  1. You can either keep your hands on your hips or reach your arms up towards the ceiling, sliding them up past your ears, towards the sky.
  2. You can choose to stay still in your lunge, or you can straighten your right knee as you move your arms down by your sides then re-bend your knee as you reach your arms back up alongside your ears and up.  

As you do this, breathe in deeply through your nose as you bend your knee, and breathe out as you straighten your knee.

  1. Repeat this 4-8 times.
  2. With your right knee bent in a lunge, place your right hand on your right hip and reach your left arm up towards the ceiling.  Relax your shoulders as you reach your left fingers up and then slightly to the right coming into a side bend.  Breathe here for four breaths.
  3. Return your left hand to your hip and step your right foot back coming to stand on both feet.
  4. Repeat this pattern on the left side.
  5. Return to stand with both feet hip-width apart and your hands on your hips. 
  6. Bend your knees, reaching your hips down and back so your knees are above your ankles and do not pass your toes.  Try to keep your spine long and lengthening towards the ceiling.
  7. Either keep your hands on your hips or reach your arms alongside your ears, up towards the sky.
  8. You can stay still or straighten your knees as you lower your arms then re-bend your knees as you lift your arms alongside your ears.  As you do this, breathe in as you bend your knees and breathe out as you straighten your knees.
  9. Repeat this 4-8 times.
  10. Return to stand with both feet hip-width apart.  Leaving your eyes open, take a moment to notice the rhythm of your breathing, your heart beating, and any sensations in your body. 

Conclusion

 

And we’re done. Simple and energizing. This exercise will provide some healthy movement for your heart and lungs, and will help you reconnect your breath and body. You can use this exercise when feeling tired, depressed, or anxious. And feel free to use this series of movements in combination with some of the others we have done.