This is Larissa Hall-Carlson with some post meditation mindful movements to release stiffness and feel more supple.
Though these are gentle movements,
If you're working with any injuries or tender spots,
Make sure to adjust and modify to ensure your own safety and comfort.
Let's begin with the hands.
Keeping the breath as you open and close the fists,
Stretching out the fingers.
Now roll the wrists,
Circling and loosening the wrists.
Reverse direction.
Keep the breath smooth.
And release.
Moving into sun breaths.
Sitting tall,
Inhale the arms out to the sides and up overhead.
Exhale the arms out to the sides and down.
Again,
Inhale the arms out to the sides and up overhead.
Exhale the arms out to the sides and down.
Deep,
Full breaths,
Drawing more air into the lungs,
More energy into the system.
The next time the arms rise overhead,
Keep them up there for a few breaths.
You might reach one arm a little higher than the other,
Going from side to side to stretch open the side torso.
And gradually release the arms back down.
Begin to roll the shoulders.
Roll the shoulders forward and up,
Back and down.
Find a steady,
Comfortable rhythm to loosen up the shoulders more thoroughly.
Smooth out the breath.
Reverse direction.
And release.
Then finally we'll take it down to the feet and ankles.
Sitting tall,
Engage the abdominal muscles for stability.
Point and flex the right foot and ankle several times.
Deepen the breath.
Now circle the ankle.
Lower the right foot to the floor.
Lengthen again the spine,
Keep the core engaged and switch to the left foot.
Point and flex the foot and ankle.
Loosening up stiffness here.
And circle the left ankle.
Deepen the breath smooth.
Reverse.
And gently lower the left foot to the floor.
And soften everything.
Allow your awareness to scan the whole body.
Feel the imprint of your meditation and the imprint of your mindful movements.
Wishing you comfort and ease.
