Relax in your maximum position and stay there, breathing normally. Don’t worry if your maximum position isn’t very far in the beginning. It will improve quicker than you can imagine. Do not strain yourself.
2 Breathing normally, stay in the maximum position for a count of 5, increasing to 10 as you progress. Eventually your chin will be on your shin. Again, this might seem impossible at first, but with practise you’ll get there, I promise!
Benefits
An excellent stretch, this gently releases tension from the whole body and ensures wonderful flexibility of the spine. It tones the legs, especially the backs of the thighs, firms the abdomen, midriff, waistline and throat. It is great for the skin and hair because it increases circulation in these areas.
3 Slowly lift your head and, as you inhale, continue to come up slowly into an upright position with your hands stretched up above your head. Keeping your eyes on your thumbs, start to relax gently backwards, exhaling in your maximum position.
Again, don’t worry if only an inch is possible to begin with. Breathing normally, hold your backwards stretch for a count of 5. Then inhale and slowly return to an upright position. Exhale, lower your arms and relax. Repeat this movement once.
5 Rishis Posture
1 Stand straight with your feet 3 feet apart. Inhale and stretch your arms up in the air.
As you exhale, move forwards slowly and, with your legs straight and back flat, grasp your left leg with your right hand. Eventually you will be able to slide your right hand under your left foot, but in the early stages just grasp the leg where it feels comfortable, keeping both legs straight.
2 Slowly lift your left arm in the air and carefully turn your body so you are looking at your left hand. Breathing normally, hold for a count of 5. Then slowly lower your arm and relax forwards, clasping your legs and gently pulling your upper body towards the legs. Breathe normally.
Inhale and then, as you exhale, grasp your right leg with your left hand and slowly lift your right arm in the air. Again, turn your body carefully to enable you to look up at your right hand. Breathing normally, hold for a count of 5.
Benefits
This is excellent for rebalancing the lower back and is great for people who suffer from tension in this region. I recommend it for tennis players and golfers who can frequently suffer from aches and pain in the lower back. The movement also firms the midriff, waistline, bottom and thighs and keeps the spine in an excellent condition, giving it great flexibility. A real gem of a movement.
3 Relax forwards, clasping both legs and drawing the body inwards. Inhale and lift your head, then slowly return to an upright position, stretching your arms above your head.
Now place your hands at your waistline with your thumbs in front and fingers behind, and with full lungs gently bend backwards, exhaling as you reach your maximum backwards bend.
Breathing normally, hold your maximum backwards bend for a count of 5. Then inhale as you return to an upright position. Exhale, relax and repeat the entire movement.
6 The Awkward Posture
1 Stand straight with your feet about 1 foot apart and your toes facing forwards, not outwards.
2 Take a deep breath in and, as you exhale keeping your back straight, gently lower your bottom to your heels. Don’t worry if only half way is possible in the beginning stages. Just do your best without straining.
3 Hold your maximum movement for a count of 5. Then inhale and gradually return to an upright position, keeping your back straight (do not bend forwards). Exhale, relax and repeat this movement twice.
‘Make the most of yourself for that is all there is of you’RALPH WALDO EMMERSON
Benefits
This does wonders for your thighs – it really tones and firms them. It also greatly improves the flexibility of the knees and strengthens the arches of the feet, and the toes and ankles.
In my opinion, this simple 10-minute sequence is worth its weight in gold. It will give you energy, improve your shape and is excellent for helping with and preventing back problems.
The Energizing Breath
Sideways Stretch
Head to Knee Posture
Forwards and Backwards Bend
Rishis Posture
The Awkward Posture
Chapter Two The Advanced Ten-minute Miracle
Once you feel comfortable with the Ten-minute Miracle and are able to do the movements with ease, then it’s good to move on to this stronger stretch. Go carefully.
1 Salute to the Sun
This is a wonderful morning stretch, traditionally performed while facing the sunrise. The sun was worshipped in ancient times for its amazing powers. It was thought to be a giver of health and long life.
1 Stand straight with your shoulders back, tummy in, hands in prayer and feet together. Beginners may find it more comfortable to have their feet about 1 foot apart. Inhale deeply then exhale slowly.