Your body needs to stretch daily; I find it best to simply allow your body to tell you how it needs to move in the very moment you are in.
Stretch for at least 15 minutes in the morning and evening, put on some music and move, or do it with the light of a candle, sit on the floor or sit in a chair, and stretch to allow the energy to easily flow through your body.
You can also go outside barefoot and dance with nature, or wherever you are comfortable being you.
Stretching helps tone the internal workings of the body – the glands, organs, and metabolism. It corrects and balances the flow of energy moving through our bodies, by recharging the nervous system.
As a result, our body becomes relaxed, and our mind is calmer, clearer with an increased level of concentration.
The Benefits of Stretching
- Clearer and deeper breathing
- Improved muscle tone
- Increased energy
- Balances the appetite
- Improve flexibility and strength
- Relaxes the body
- Improves sleep
- Improves circulation
- Purifies the bloodstream
- Increases oxygen
- Helps control weight
- Tones internal organs
The Power of Meridian Stretches
Meridians are literally the energy pathways of the body, when these pathways are blocked, energy is unable to flow through and be distributed to our organs, resulting in fatigue, lethargy, stress, and ultimately illness.
Meridian stretches exercise and tones the internal workings of the body – the glands, organs, and overall metabolism. The meridians correct and balance the flow of energy moving through our bodies, by recharging the nervous system.
As a result, we become more relaxed, calmer, with increased mental clarity, and improved concentration.
Please Note: Do not force yourself to extend beyond what is comfortable for you at the time. As you practice these postures your body will become surprisingly limber.
It is very important to listen to your body, one day you may be able to hold the posture in its fullness, and the next day you may not, just know it is OK – it is more important to not stress yourself, to ensure that you reap the benefits of their calming effect.
I have been practicing yoga for over 30 years, and still, some days all my body wants to do is just stretch my arms above my head or dance, so that’s what I do. Be kind to yourself, this is not a competition not even with yourself from one day to the next.
Conversely, you may find that these stretches do not resonate with you at all, then do what your body needs to do for you – because only you will know, always honor your body, and what she or he needs.
Points to Remember:
- Each stretch should be slowly performed using 4 breaths to complete, allowing your body to ease into it.
- Only extent stretches during exhaling.
- Slowly allow your body to ease into the stretch never force or strain.
TRUNK BEND STRETCH
This posture stimulates the Lung & Large Intestine Meridians, which run along the outside of the arm and hand.`
Directions
1. Standing with your feet shoulders’ width apart, clasp your hands behind you keeping the hands clasped.
2. INHALE a full breath
3. EXHALE as you slowly bend from the waist as far forward as comfortably possible,
extending the hands beyond the line of the head.
4. Pause to the count of 5.
5. INHALE as you slowly return to the original standing position.
6. Pause to the count of 5.
7. Repeat 6 times.
8. Stand and rest before moving to the next posture.
OPEN LEG BEND
This posture stimulates the Heart & Small Intestine Meridians. The heart meridian runs up the arm, ending under the armpit, and the small intestine meridian runs up the back of the arm, ending on the face.
Directions:
1. Sit on the floor with your legs open in front of you, soles of the feet together, and slowly bend forward from the waist.
2. INHALE a full breath.
3. As you EXHALE bring your nose toward the arches of the feet.
4. Pause to the count of 5.
5. At the point of extension, INHALE a full breath and return to the original sitting position.
6. Pause to the count of 5 and repeat 6 times.
7. Stand and rest before moving to the next posture.
CROSSOVER BEND
This posture stimulates the two comprehensive circulatory meridians, which are known as the triple heater (TH) and the governing vessel (GV). The TH runs along the middle of the inside and outside of the arm; the GV passes up and down the front and back of the torso from the groin to the buttocks. Stimulates the TRIPLE WARMER and GOVERNING MERIDIANS
Directions
1. Sit on the floor with your ankles crossed close to the body and knees wide apart.
2. Also cross your arms in front so that the right hand grasps the left knee, and the left hand grasp the right knee.
3. INHALE a full breath
4. EXHALE as you slowly bend from the waist as far as you can, trying to touch your forehead to the floor in front of you.
5. At the point of extension, INHALE a full breath and return to the original cross-legged sitting position.
6. Pause to the count of 5.
7. Repeat 6 more times.
8. Stand and rest before moving to the next posture.
ALTERNATE LEG STRETCH
This posture stimulates the Gallbladder & Liver Meridians. The liver meridian runs along the inside of the leg to the torso. The gallbladder meridian passes along the leg, over the torso, under the arm from front to back, and over the shoulder, extending up to the temple.
Directions
1. Sit with both legs extended in front of you, opened as widely as possible.
2. INHALE a full breath.
3. EXHALE as you reach forward with arms extended toward your right foot, making sure the knees are locked with the backs of the legs close to or touching the floor.
4. Bend your entire torso of your body from the waist, letting your head drop as you stretch.
5. PAUSE as you INHALE and EXHALE to allow your body to release tension.
6. When you reach the point of extension INHALE a full breath.
7. Slowly return to the original sitting position.
8. Turn and repeat the same movement toward the opposite leg.
9. Pause before repeating.
10. Keep alternating until you have stretched in each direction 6 times.
11. Stand and rest for a minute, and move on to the next exercise.
DOUBLE LEG STRETCH
This posture stimulates the kidney and bladder meridians. The kidney meridian runs up the back of the leg and around the body, ending on the chest. The bladder meridian runs down the back of the torso and leg.
Directions
1. Sit on the floor with legs together and extended straight in front of you.
2. INHALE a full breath.
3. As you EXHALE Bend forward at the waist, reach with your hands toward the toes of both feet, making sure the knees are locked with the backs of the legs close to or touching the floor.
4. At the point of extension, INHALE a full breath and slowly return to the original sitting position.
5. Pause and repeat 6 times.
6. Stand and rest for a minute, and move on to the next exercise.
FRONT BODY STRETCH
This posture stimulates the stomach meridian and the spleen-pancreas meridian. The stomach meridian runs up the front of the leg, across the torso, ending on the face, and the spleen/pancreas meridian runs up the inside of the leg and over the chest, ending under the arm.
NOTE: This posture is considered advanced, if you have lower back problems or simply feel you may cause injury to yourself DO NOT PERFORM THIS POSTURE. However, should you decide to do so, take small daily steps to achieve the final posture, only go as far as your body will allow. I did this posture for a solid year before I was able to extend backward completely, but I still reaped the benefits of moving the stagnant energy trapped in these meridians. REMEMBER, always listen to your body!
Directions
1. Sit on the floor with your legs folded to the sides as shown in the illustration.
2. Place a pillow or two behind your buttocks and back for support.
3. Slowly and carefully bend backward, lowering your shoulders and back to the floor. if this is to difficult, fold your arms behind and underneath for additional support.
4. With shoulders and back on or closer to the floor, extend both arms above the head.
5. Take several deep slow breaths to allow your muscles to release the tension.
6. Slowly, lift your body back to your knees, unfold your legs, and PAUSE and take several deep breaths.
7. Stand and rest for a minute, and move on to the next exercise.
