3 minute stretch to relieve stress.
Stand in bare feet or socks with your feet hip width apart, as well as your feet alongside each other.
On an in-breath, slowly raise your arms out to the sides, parallel to the flooring, stay in that position and breath out. On the next in-breath gradually elevate your arms till the hands are over your head. With your arms in the raised position, see if you can be totally aware to the feelings in your muscular tissues as they function to lift the arms and afterwards keeping them in the stretch. Allowing your breath to move in and out at its own speed, continue to stretch up, with your fingertips gently pushing in the direction of the sky, your feet firmly grounded on the flooring. Once again take some time to feel the sensations of the stretch in the muscles and also joints of your body.
When you are ready, on the following out-breath, slowly lower your arms until they rest next to your body. Feel the changing experiences as they relocate, discovering even the feeling of your clothing as they touch the surface of your skin.
With the next in-breath stretch each arm and hand up consequently as if you were selecting fruit from a tree that’s contemporary of reach. Notice the breath as you stretch out beyond the fingers. Permit the opposite heel to the outstretched arm to come off the floor as you extend, really feeling the stretch with your body, from the fingers of one hand to the toes of the opposite foot.
As you return your arms to your side, concentrate on how it feels to allow as your body stretches and raises the weight of each arm.
Then have some fun with rolling your shoulders while letting your arms remainder on your side. Begin by raising your shoulders upwards towards the ears then forward, after that roll them backwards, as if you are attempting to draw the shoulder blades together, then enable them to lower entirely.
Now press your shoulders together in front of the body as far as they will go, as if you were trying to touch them together. Concentrate on your breath to determine the rate of rotation. Continue rolling your shoulders as smoothly as well as mindfully as you can, initially in one direction then in the opposite direction.
Whenever you find yourself feeling stressed by the strength of physical tasks, or by thoughts, or feelings, carefully reconnect with the present moment by meditating on your breathing as well as the feelings of your body. These stretches are great for kids too.