head during some of the unsupported lifts. For this reason it is vital to always treat your neck with consideration and to get your posture right during the exercises.
Begin
You will already be seated cross-legged on the floor in the correct position for this if you have gone through your short preparation stage (Chapter 1: Warming Up). Make sure that your shoulders are down and relaxed and your abdomen lifted.
Next
Lower your head gently to your left shoulder, keeping the shoulders firmly down. Now bring your head smoothly up and lower to the right shoulder.
Do this 8–10 times on each side, avoiding jerky movements.
The Shoulder Shrug
This stretch has the multiple effect of loosening the shoulders, neck and upper back.
Begin
Sit cross-legged on the floor with your back straight, your abs tucked in and up and your shoulders back. Let your arms hang down and forward, with your hands loosely hanging over your knees.
Next
Shrug both your shoulders up towards your ears. Hold. Release and repeat. To vary this a little as you release the shrug, try rolling your shoulders back and down.
Repeat 8–10 times.
Shoulder Back Pull
During curl exercises there is always a temptation to round your shoulders up and forwards to help with the lift, instead of relying solely on your abs. To counteract this we tend to put the shoulders under some degree of strain to keep down and back where they should be, so it is important to stretch and loosen the muscles across the front of your shoulders in readiness.
Begin
Sit upright, nice and straight, tummy tucked in and flat, your legs crossed loosely and with your arms low behind your buttocks, your hands clasped and loosely resting on the floor. Already you should feel your shoulders stretching and your chest expanding.
Next
Still maintaining your nice upright posture, lift your hands up and away from you as far as they will reach until you feel some tension in your shoulders. Keeping the arms straight, hold until you feel some easing of the tension, then raise them a little more to another degree of tension. Hold. The pattern should be tension and ease, tension and ease. Hold to a count of 8–10 and relax.
Bowing Forward
Now let’s work your back muscles by doing a sleek, well-rounded curl.
Begin
Sit up nice and tall on the floor in a loose, cross-legged position and raise your arms straight above your head, palms forward and hands loosely lying in one another.
Next
Pull your tummy in and up as you curl forward as if bowing. Your arms should remain in the same position over your head – your upper body should move as a single unit. You should feel your back muscles stretching. Hold for a count of 8–10 then slowly lift back up to an upright position.
Lunge Stretch
Begin
Kneel down on the floor. Now, ensuring that your head, neck and shoulders are all aligned correctly with your back – step forward and lean over your left knee. Your chest must remain lifted – don’t sag in the middle or allow your head to droop. Your arms will be straight on either side of your left foot, fingertips resting on the floor.
Next
Holding your torso up, lunge forward slowly onto your left (front) leg, ensuring that the knee remains directly above the ankle. You should feel the front thigh muscles of the right (rear) leg stretch. Hold then relax.
Repeat on the other side.
Stand Up and Curl
This is a good exercise for stretching the back.
Begin
Stand upright, legs hip-width apart and your hands on top of your thighs. Now lean over slightly from the hips, bending the knees a little – but don’t sag. Make sure that your head, neck, shoulders and back are all aligned and your chest is lifted.
Next
Pull your tummy in as far as you can while continuing to keep your chest up and your head and back correctly aligned. You should feel the stretch in your back. Hold then relax.
Hip Circles
This exercise loosens up your hips and lower back.
