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At NOGA Movement, we're dedicated to enhancing your well-being through mindful movement. Our "Relax" class is a tranquil escape, blending the restorative power of sound healing with celestial alignments to create a one-of-a-kind experience. We like to call it meditation for the muscles. This is just the beginning of your journey towards relaxation and rejuvenation.
We're thrilled to share five exceptional stretches with you, designed to help you release muscle tension, calm your mind, and prepare for a restful night's sleep. As you follow along, remember to breathe deeply, focus on the sensation, and let go of the day's stress.
1. Seated Diamond Twist
Muscle Focus: This stretch is excellent for the hips and lower back.
How to Do It:
Sit with your legs extended.
Bend your knees and bring the soles of your feet together.
Inhale, sitting up straight.
Exhale and gently twist to the left, holding the right foot.
Hold for 30 seconds to 1 minute.
Switch sides.
Benefits: The seated twist releases tension from your lower back and enhances spinal flexibility. As a bonus, turn your neck in the opposite direction for a delightful neck stretch.
2. Forward Fold
Muscle Focus: This stretch engages your hamstrings and lower back.
How to Do It:
Sit with your legs straight out in front of you.
Inhale deeply.
Exhale as you bend at the hips and reach for your toes.
Hold for 30 seconds to 1 minute.
Benefits: The forward fold stretches your hamstrings and lower back while encouraging a sense of calm. It's the perfect way to unwind before bedtime.
3. Pretzel Stretch
Muscle Focus: This stretch targets the hip flexors and side body.
How to Do It:
Sit with one knee bent shin forward in front of you, and one knee bent behind you .
Lift the same arm as the front leg up, Inhale, sitting up straight.
Exhale and gently reach overhead towards the back leg.
Hold for 30 seconds to 1 minute.
Switch sides.
Benefits: The pretzel stretch deeply releases tension in the hip flexors and side body, leaving you feeling more agile and relaxed.
4. Gentle Sway
Muscle Focus: Aids hip mobility and provides relief for the lower back.
How to Do It:
Sit with your legs bent in front of you wider than your hips.
Inhale deeply.
Exhale as you gently sway your legs side to side.
Maintain this motion for 30 seconds to 1 minute.
Benefits: The gentle sway is like a lullaby for your muscles. It promotes hip mobility and provides relief to your lower back.
5. Legs Up the Wall
Muscle Focus: This pose strengthens and stretches the legs.
How to Do It:
Sit with your side against a wall.
Place your legs up the wall while lowering your upper body onto the floor.
Your body should form an L-shape.
Hold for up to 5 minutes.
You may use a pillow, yoga block or yoga wedge under your lower back.
Benefits: The legs up the wall stretch completes your routine by strengthening your leg muscles and promoting circulation. This helps you feel lighter and more refreshed.
Incorporate these essential stretches into your nightly routine to unwind, rejuvenate, and ensure a peaceful night's sleep. For a more comprehensive experience, we invite you to join our NOGA Movement "Relax" class, available online every Monday and Friday, or on-demand anytime. Here's to a serene night and a revitalized new day!