Starting With Some Easy Exercises - The relaxer routine

The evening routine includes six exercises. You should maintain breathing at a regular, relaxed pace, and exhale through the mouth.

1. Sky reach #2: While sitting on a chair with the ankles crossed, stretch arms overhead. Reach first with one arm, repeating 16 times, then with the other for another 16 repetitions.

2. Rollover: Lying flat on your back with your arms at your sides, raise both legs straight up, pointing your toes. Bring the legs back over your head with your knees straight, then— if you can—press your toes to the floor and support your back with your hands. Hold until you have counted to 16. Collapse your legs around your ears and hold for another 16-count. Roll back to the supine position.

3. Modified push-up: Lie facedown on the floor, then place your hands on the floor and support your upper body on hands and knees. Keeping your back and elbows straight, tilt your chin up and your head back gently. Bend the knees and bounce the toes upward toward your head eight times.

4. Slow knee pull: While sitting on a chair, cross the right leg over the left and gently pull the right knee toward the chest. Hold for a 16-count. Reverse and repeat with the left leg.

5. Leg extensor: Lying on your back with your knees drawn up, bounce your right leg up toward your chest four times. Then extend the leg upward, grasping the ankle or calf, and bounce the leg toward your head eight times. Repeat with the left leg.

6. Crouch-and-breathe: Starting from a kneeling position, crouch down in a ball on the floor, right ear to the floor and knees drawn up under you. Breathe in deeply through your nose. Exhale slowly through your mouth. Repeat three times. Turn the head to the other side and repeat.

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