Breathe out as you rotate to the side and breathe in as you return back to center. To add resistance you can hold weights as you advance in this exercise. 5. Child PoseThis exercise helps to stretch and lengthe
“Tuck your toes [to gain traction], lift your hips up and back. Softly bend your knees before pressing your rib cage towards your thighs to lengthen the spine and limber up the hamstrings.” It may also feel good to slowly peddle the heels, pressing the right heel towards the floor whi...
Bring your hands to meet in prayer pose. Relax your shoulders as you continue reaching up and lengthen the back leg. Hold for a few breaths before releasing and returning to the standing position. Repeat on the other side. 6. Garland Pose (Yogi Squat) Get in the flow: This exercise stre...
The Move:Exhale strongly and pull yourabdominal musclesin and up toward your spine. Lengthen out through your spine and slowly raise your head and chest off the floor, using only your back muscles. Do not push down into your arms to press up. Keep your hip bones on the floor, and gaze...
Lengthen your spine upwards from the tip of the tailbone to the crown of your head. Inhale deeply. Exhale and bring the hands together in the prayer position. Inhale as you stretch your arms up beside your head, lengthening and arching your spine. Exhale and bend forward, hinging from ...
Inhale and stretch your arms up over your head and lengthen your spine. Exhale, bend your knees, and move your upper body forward to 45 degrees. Keep your back straight, and let the weight of your upper body sink into your pelvis. ...
Gently exhale. Engage your abdominal/ core muscles to support the spine. Press your hips into the mat or floor. Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep the shoulders rolling down and back. ...
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Read more:How to Lengthen the Spine With Yoga 1. Three-Part Breath Perform breathing rib stretches, such as the three part breath, to improve rib mobility. Sit in a comfortable position and notice the flow of breath in and out of your body. Bring a hand to your stomach and begin deepen...
Try the following exercises to open up and improve hip mobility for squats: 1. Down-Dog to Lunge A great way to lengthen through the hamstrings and the hip flexors, allowing you to remain more upright through the squat. Begin in a down-dog position with your hands shoulder-width apart, ...