Step 1: Place a yoga mat on the ground
Before the meditation, place a yoga mat on an even and sturdy, hardwood floor.
Step 2: Stand still on the mat
Wear comfortable clothes for stretching and stand in the middle of the mat.
Step 3: Stretch your shoulder muscles
Stand with feet hip-width apart.
Bring the left arm across the body at chest level.
Grab the left arm elbow with your right arm and pull the left arm across your body.
Hold for 30 seconds, while breathing deeply.
Repeat on the other side.
Step 4: Stretch your hamstring
Stand with feet hip-width apart. Bend forward at the hips.
Lower your head toward the floor placing your hands onto the ground.
Hold for 30 seconds, while breathing deeply.
Roll up again.
Step 5: Stretch your back muscles
Kneel and sit on your heels.
Lean forward, extending your arms flat on the ground, and rest your forehead on the floor.
Press your hands on the ground while stretching across your back. Hold for 30 seconds, while breathing deeply. Slowly come back up to the kneeling.
Step 6: Stretch your hips
Sit on the floor and bend your left leg in front of your body with your hip rotated out.
At the same time, extend the right leg back behind you with the knee flexed.
If you feel easy, lean the chest forward over your left knee and extend your arms onto the ground to feel more pressure on hips.
Hold for 30 seconds while breathing deeply. Repeat on the other leg.
Step 7: Stretch your spine
Stand with feet hip-width apart.
Take a big step forward with your
left foot until your left knee is
bent to 90 degrees. Keep your right
leg straight behind you. Place both
hands on the floor for support.
Twist your upper body to the left
from your waist as you extend your
left arm and gaze up toward the
ceiling. Hold for 30 seconds,
while breathing deeply. Return
hand to starting position.
Repeat on the leg.
Step 8: Stretch your neck
Sit on the floor in a cross-legged position with your back straight.
Drop your left ear to your left shoulder.
Gently press down on your head with your left hand.
Hold for 30 seconds, while breathing deeply. Repeat on the other side.
Step 9: Roll back the yoga mat
Roll back the yoga mat.
Step 10: Go to bed
Turn off the light of the room.
Have a good night.
