Stretch more ...

Duration - 3 min

Sit with your back straight, spine erect and head centered.

Head Bends

1. Raise your arm upward towards the ceiling and interlock your hands with palms facing down. Bend your elbows, lower the hands down, hold it below the chin. Push your chin up with head bending towards the back - (count 1-10).
2. Bend your head back, interlock your hands with palms facing down and place it on your forehead - (count 1-10).
3. Bend your head forward and lock your chin to the chest. Interlock your hands and support your head by placing the hands on the back of your head- (count 1-10).

Hip Stretches

1.  Raise your arms upward and interlock your hands. Turn your palms facing the ceiling and extend your spine.
2. Cross your arms above your head . Bend right on your waist and feel the stretch on your left. Then come to the center and bend on your left.
3. Cover your left ear with your right hand with right arm around your head and bend right. Repeat with your left hand covering right ear and bend left. Feel the stretch on your sides. 
4. Take your forearm back and place your right hand on left shoulder pad and left hand on right shoulder pad.Keep your back straight and look forward. Switch hands by keeping right over left arm first and next left arm over right.
5. Sit with your back straight and looking front. Place your left hand on left side with elbows bent. Raise your right hand over your head and extend it on the left. Feel the stretch on your right side. Switch directions and repeat it on your left.