Leg Raises

While sitting on the edge of the bed or in a chair, raise one leg and extend out in front of you. Now raise it a little higher and hold for a thirty count. Now do the other one.

Then, clasp your hands under one leg just above the knee for support and raise your lower leg 30 times. Now do the other one. Finally, raise one leg up and rotate the foot around 15 times in each direction. Now do the other one.

Arm Raises

In the standing position, feet shoulder width apart, bend at the knees to end of shoes with both hands in front of your chest. In one motion, raise up and throw your arms out and up to top of head height. Do this quickly while counting to ten. Up and out, up and out.

Photo by fabola.


Now, clap your hands together down low in front of you ten times, then at chest height ten times and finally behind you ten times. Just try it; it’s very invigorating.

Standing Meditation

Place your hands in front of you, palms up at about waist height, fingers pointing inward, as if your hands were lying on a table. Your elbows should be extended out to the sides, shoulders natural and released. As you inhale through the nose, the hands rise up to chest height, and your shoulders remain loose (don’t let them rise up).

At chest height, turn both hands over and exhale while pushing down to waist height. To repeat just turn the hands over, palms up, breathe in and so on. Do at least 5-10 times.

It helps to get into the habit of doing your routine daily: regular practice produces better results.

Community Connection:

Looking for more relaxation in your life? Check out Tim Patterson’s blog post, Don’t Just Do Something, Sit There, or Brave New Traveler’s How To Choose Your Perfect Yoga Retreat.