Stretches alsostimulate your brainand help you feel morepresent in the moment, they tell Bustle.
It also allows blood to flow to your brain so youll feel wide awake.
- Stand with your feet hip-width apart.
Keep a slight bend in your knees.
Inhale, then exhale and tuck your chin towards your chest as you roll your upper body down.
Keep your knees bent as you relax your chest towards your thighs.
Let your head and arms hang heavy and relax.
Feel a stretch in your hamstrings as you lift your tailbone towards the ceiling.
Hold your forward fold for several rounds of deep breaths.
Roll up slowly to stand.
Begin in aplank positionwith your shoulders stacked over your wrists.
Inhale, then exhale to step your left foot forward between your hands.
Keep your right leg straight back behind you.
Drop your right knee down to the floor for a deeper stretch in your right hip.
Hold for two to three rounds of deep breaths.
Inhale and lift your right knee.
Exhale to step your left foot back to plank pose.
Inhale, then exhale and step your right foot forward between your hands.
Keep your left leg straight back behind you.
Drop your left knee for a deeper stretch in your left hip.
Combine it with a few deep breaths to help you feel more centered and focused.
Begin in tabletop position with your shoulders over your wrists and hips over your knees.
Inhale and drop your belly, arch your spine, and look up gently without craning your neck.
Stick your tailbone up.
- Continue alternating back and forth for 10 rounds, linking your breath with your movement.
Itll bring more oxygen into your lungs, whichll result in more energy flowing through you.
- Keep both butt bones firmly planted on the floor or chair.
Reach your left arm up towards the ceiling.
Imagine your spine is growing taller as you reach.
Continue to reach up as you inhale and bend to the right.
Exhale as you sit back up straight.
Repeat on the other side.
Aim for five to eight stretches per side.
Wall Roll Downs
According to Lamb, this move will feel so good during a mid-day break.
Circulation is a factor here, she tells Bustle.
Good blood flow helps deliver oxygen to your muscles and your brain.
Stand with your back up against a wall.
Strep your feet about 12 inches in front of you.
Keep going until your tailbone touches the wall.
Exhale and start to slowly lift yourself back up until your head touches the wall.
Repeat five to eight times.
It opens your chest, improves your posture, strengthens your legs, and stretches your hips, too.
Start by lying flat on your belly.
Bring your hands under your shoulders.
Stretch your legs back and press the tops of your feet strongly into the floor.
Engage your core to lengthen your tailbone to your heels.
As you inhale, lift your chest forward and up.
Press through your feet and lift your pelvis off the floor.
Hold for a few breaths.
Itll get your heart rate up so youll have no choice but to feel more awake.
Start by standing up tall.
Shift your weight back into your heels.
Bend your knees and sit your hips back.
Reach your arms up overhead.
Slowly lower your butt a bit more.
Begin on your hands and knees with hips directly above your knees and shoulders above your hands.
Move into a tall plank by stepping both feet straight back behind you.
Step one foot forward so that it rests along the outside of your hand on the same side.
Press the opposite hand into the ground for stability.
This stretch can relieve tension in your back and leave you feeling awake and fresh.
Sit on the ground with your legs extended out in front of you.
Bend your right knee and place your right foot on the outside of your left thigh.
Inhale to lengthen your spine.
As you exhale, twist to the right.
Place your left elbow on the outside of your right knee.
Hold this position for 30 seconds to one minute.
Kneel on the floor with your big toes touching and knees spread apart.
Sit back on your heels.
Extend your arms in front of you.
Lower your chest to the floor.
Rest your forward on the mat and relax your arms.
Hold for one to two minutes.
Studies referenced:
Carlson, CR.
(1994).Stretch-based relaxation training.
1994 Apr;23(1):5-12. doi: 10.1016/s0738-3991(05)80016-3.
Golec, de Zavala.
(2017).Yoga Poses Increase Subjective Energy and State Self-Esteem in Comparison to ‘Power Poses’.
