Denise's Daily Dozen (67 page)

8. Shoulder and Triceps Stretch

This yoga pose, called Needle, really stretches the middle of the back and relieves tension between the shoulder blades.

  From the Puppy position, reach your left arm underneath your right armpit and extend the arm flat on the floor with the palm facing upward as you place your left shoulder on the floor. Time: 15 seconds. Switch arms and repeat.

  Lie with your upper body and head down on the mat. Extend your left arm straight with the palm down. Bend your right elbow, bringing the palm toward your right shoulder. Time: 15 seconds. Switch arms and repeat.

9. Chest and Back Stretch

This strengthens the muscles that line your spine to keep it young and supple while also improving your posture.

  Lie on the floor on your stomach with your legs extended behind you and arms bent, your palms on the floor under your shoulders. Lift your upper body off the floor slightly. Time: 1 minute.

 
CHALLENGE:
Straighten your arms and press your upper body back and off the floor.

10. Downward Dog

You can’t get a better full-body stretch than this one.

  From the chest and back stretch position, lift your hips up off the floor and straighten your arms. Stretch your heels back toward the floor. Keep your head in line with your arms. Time: 30 seconds. Take a few seconds to relax and repeat.

11. Pigeon

I love the way this opens the hips and releases tension.

  Sit with your right leg bent in front of you so your calf is parallel to your torso, and your left leg extended straight behind you. Keep your chest lifted and your hands on the floor on either side of your leg.

  Lean forward over your front leg. Time: 30 seconds. Switch legs and repeat.