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Seated 7 Way Stretch

Sitting Tall

Sitting tall, the feet apart and parallel and firmly planted on the floor or on a firm surface (if possible).

Feel the whole length of your spine from the base of the spine to the top of the neck.

Let the spine rise, the shoulders drop, the chest be open,  the chin be loose.

Stretch No. 1

INHALE as you take both arms up and over your head, look to the front.

EXHALE as you lower your arms down.

Stretches No. 2 & No. 3 - Sidebend

Place your left hand on the side of the chair,

INHALE as you take your right arm up

EXHALE as you stretch to the left, bend

the elbow of your left arm, look to the front.

INHALE as you come back to centre

EXHALE as you lower your arm down.

Repeat on the other side.

 

Stretches No. 4 & 5 - Twist

Place your right hand on your right OR left knee.

INHALE as you lift your left arm up level with the shoulder.

EXHALE as you go round to the back, looking at your hand, keep the back long and the chest open.

INHALE as you come back to centre.

EXHALE as you lower your arm down.

Repeat on the other side.

 
 

Stretches No. 6 & No.7 - Backward & Forward Bend

INHALE as you take both arms up, looking up.

EXHALE as you stretch forward, keeping the back as long as possible.

INHALE as you slowly uncurl and come back to sitting tall.

Let the spine rise, the shoulders drop, the chest be open, the chest be loose.

Your breath is slow and steady and even.

You are tall.

You are strong.

You are powerful.