Embracing the Sky

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Give yourself a boost of energy with this breathing exercise and full-body stretch that will leave you standing straight and tall.

A.

1. Stand up straight with your feet slightly apart, arms at your sides. Interlock your fingers in front of your abdomen.  
2. Inhale and raise your arms above your head. Turn your palms up.
3. Come onto your tiptoes and stretch your whole body upward. Feel your entire body lifting.  
4. Exhale and lower your heels to the floor. Turn your palms down and lower your arms. Repeat 3 to 5 times

B.

1. Release your hands and take hold of opposite wrists. Inhale and raise your arms above your head.
2. Exhale, contract your abdomen, and bend forward from the hips until your spine is parallel to the floor. Keep your back straight, your upper arms alongside your ears.  You can bend your knees if you need to.
3. Inhale as you slowly raise your torso, coming onto your tiptoes.  Extend your whole body upward, contracting your abdomen.  
4. Stay on your toes and exhale as you extend your arms out to the sides, palms up.  
5. Inhale, raise your arms, and take hold of your wrists again.
6. Exhale as you lower your heels and bend forward until your spine is horizontal.
7. Inhale and raise your torso, coming back onto your toes. Repeat steps 3 through 7 three to five times.
8. Exhale as you lower your heels and arms. Relax a moment.

C.

1. Take hold of opposite elbows or as far up your forearms as possible. Inhale and raise your arms.
2. Exhale and bend forward from the hips until your torso is parallel to the floor. You can bend your knees. Keep your upper arms alongside your ears.
3. Inhale and lift your torso, coming onto your toes.  Feel the stretch in your shoulders as you press your arms back.  
4. Stay on your toes as you release your elbows, exhale, and extend your arms out to the sides at shoulder level. Stretch your arms out strongly, lengthening through your joints.
5. Inhale and raise your arms, taking hold of your elbows again.
6. Exhale and bend forward, lowering your heels.  Keep your back straight, arms lifted.  
7. Inhale and straighten your torso, coming onto your toes.  Repeat steps 3 through 7 three to five times.
8. Exhale and lower your heels, bringing your arms to your sides. Relax completely.

Benefits

• Invigorates the entire body
• Loosens stiff shoulders
• Improves your posture
• Stretches your hamstrings