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Pumping: a light complex to relieve stress and tension
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MriyaRun
This small complex will help you relax, stretch tired muscles and relieve the tension accumulated during the day. To get the maximum benefit, try to concentrate completely on your breathing and body movements.

How to perform the complex

Act in the following sequence:
  • Breathing through one nostril alternately - 1 min.
  • Raising and lowering the shoulders - 3-5 repetitions.
  • Raising hands above the head - 3-5 repetitions.
  • Turning to the side - one repetition in each direction.
  • Leaning forward - 3-5 breathing cycles.
  • Side stretch - 3-5 breathing cycles in each direction.
  • Child's Pose with Reversals - 3 breathing cycles in each position.
If you like a position, you can stay in it as long as you want.

How to do exercises

It is important to remove all distractions before starting the complex. Try to find a quiet place where no one will disturb you, turn off the gadgets and focus on your body.
If extraneous thoughts come during the performance, for example, memories of the day's events or plans for the future, just note it and return your attention to your body and breath.

1. Breathing through one nostril alternately

Sit on the floor, cross your legs in Turkish. You can put a folded blanket or a thick book under the pelvis to make it more comfortable. It is advisable not to huddle with your back against the wall so that nothing interferes with breathing.
Relax and lower your shoulders, pay attention to the muscles of the face - check whether there is no tension between the eyebrows, in the corners of the eyes. Relax as much as you can.
Pinch the right nostril with the thumb of the right hand and inhale deeply through the left. Then pinch the left nostril with the ring finger of the right hand and exhale through the right.
Without changing the position, inhale through the right nostril, pinch it, release the left and exhale. Continue for one minute.

2. Raising and lowering the shoulders

With an inhale, raise your shoulders to your ears. With an exhalation, lower back and relax.

3. Raising hands above the head

Raise your arms above your head, cross your forearms and join your palms or interlock your fingers. With an inhale, straighten your arms at the elbows and pull them towards the ceiling. With an exhalation, relax the tension by slightly bending the upper limbs.

4. Turning to the side

Spread your arms to the side, while unfolding the body to the right. Grab the knee from the outside with your right hand, place your left palm on the mat behind your back.
Pay attention that the pelvis does not detach from the sex. Spend three breathing cycles in the pose, then return to the starting position and repeat on the other side.

5. Bend forward

Lower your hands and pull your fingers forward, tilting the body. Don't try to go beyond your comfort range. Observe the sensations and breathe calmly and evenly.

6. Stretching the side

Bend to the right and place your right forearm on the floor. Raise your left arm over your side and reach for the wall to your right, stretching your side. Return to the starting position and repeat on the other side.

7. Child's pose with turns

Sit on your knees, spread your hips slightly to the side and lie on your stomach with your arms extended forward. Lower your forehead to the mat, relax your shoulders and neck. Hold this pose for 3-5 breath cycles.
Then move your left hand to the left, connect your hands and lie in this position, stretching your side. Return to upright child's pose and repeat on the other side.
Well, how did you manage to relax?
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