Body Sense

8 Body Sense Back and Hips STRETCH #6 Still lying facedown on the floor, using your hands as a pillow, bend your knees and flex your feet. Keep the upper body in place and windshield-wiper the legs and feet back and forth together from side to side. Switch the movement to both feet and heels swinging outward, then inward, crisscrossing slowly back and forth. As you get the hang of it, increase your momentum until the crisscross is quicker. You will begin to feel warmth in your feet and lower legs. Continue for a minute or two, or until you feel complete. Forearm, Wrist, and Hand STRETCH #7 Facing a wall, stand at arm's length with your palms against the wall. Use a dry washcloth between your right palm and the wall so you can slide easily. With fingers spread wide, begin to rotate your hand in and out, keeping your palm in the same spot. Pay attention to your shoulders, ensuring the shoulder blades are pulling slightly toward each other and down the back. You can also face to the side or away from the wall, performing the same movement, to target all sides of the shoulder joint. Release and repeat with the left arm and hand. Stretch #8 From a low lunge position with your right knee and left foot on the floor, press your hips forward, focusing on the stretch to the front of the right hip. Be sure your left knee doesn't go past your left ankle. To counter stretch, pull your hips back until they are over the right knee, straighten your left leg in front with your heel on the floor and toes flexed in toward the knee, then slowly hinge forward from the hips over the left leg. Stretch the back of the leg only until resistance, then breathe and melt slowly further. Remember to engage your belly as you lift back up and switch legs. 6 7 8

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