Yoga

Yoga has a long history of helping people build strong bodies that can withstand the stress of daily living. Deep breathing is vital to yoga, and the exercises often use the breath to help the body relax. Exhaling completely allows us to inhale fully, expanding our lungs both in front and back. Complete breathing improves oxygen flow to our muscles and our brain, helping us to relax further and become more alert and clear-minded.

The following stretches are modified yoga postures. If you enjoy these stretches and would like to know more, your massage therapist may be able to refer you to a qualified, experienced yoga instructor.

The Stretches

1. Release the small of your back. Lie on your back with your feet flat on the floor. Place a hand on each knee. Exhale and draw the knees in toward your chest, pressing your low back into the floor. Hold for a moment or two, inhale, and let your knees rise until your arms are straight. Exhale and pull the knees back into your chest. Repeat several times. End with your feet back on the floor.

2. Roll your spine. Stand with your feet shoulder-width apart, and your arms and shoulders relaxed. Exhale and begin to bend forward, starting by tucking your chin. Think of rolling down your spine, one vertebra at a time. Go slowly, taking 3 to 5 slow breaths to reach the point of a full, comfortable stretch. Touch your toes if you can, or simply stretch as far as you can without straining. Hold the stretch for 2 or 3 relaxed breaths. Inhale and start rolling up, one vertebra at a time, taking 3 to 5 breaths as you return to starting position. If it’s more comfortable for you, bend your knees slightly throughout the stretch. Repeat several times.

3. Relieve shoulder tension. Stand up straight, with feet shoulder-width apart and hands clasped behind your back. Bend over from your waist and bring your arms as close as you can toward your head without straining. Keep your arms straight and your hands clasped. Hold for 10 seconds and relax. Repeat several times.

*** Massage should not be considered as a replacement for professional medical treatment: a physician should be consulted in all matters relating to health and especially in relation to any symptoms that may require diagnosis or medical attention. In some cases, a primary physician’s approval/prescription is required before any bodywork is administered. Care should be taken during pregnancy, particularly in the use of essential oils and pressure points. Essential oils should not be ingested, and should be used for babies and children only on professional advice.