Stretching Legs for Meditation

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Before getting involved in a mind-calming exercise position, extend your body out and get ready for sitting for an extended period of time. Lots of meditation trainers lead their classes in a combination of basic stretches and yoga moves prior to a mind-calming exercise starts. If you get aching or your legs sleep throughout mind-calming exercise, experiment with sitting on a cushion, taking brief extending breaks throughout the meditation duration and enhancing your posture.

Butterfly Pose

Step 1

Sit on the floor with the soles of your feet satisfying each other and your knees pointing out in opposite instructions. Your legs will look like a diamond in front of you. This is called a butterfly posture.

Step 2

Flutter your knees up and down gently to stretch out your inner and external thighs. Then lay your legs down as far as they’ll go, while still in the butterfly pose, and bring your nose down toward your feet.

Step 3

Touch your nose to your heels if possible, or get as close as you can.

Hip Stretch

Step 1

Lay on your back with your legs together and directly out. Lift your right leg so that your foot points to the ceiling.

Step 2

Bend your left knee out out to the left and location your left foot on your right thigh. You can flex your right leg as you should.

Step 3

Reach your left hand with the hole made by your left leg and afterwards clasp your hands behind your right thigh.

Step 4

Pull your right thigh towards your abdominal areas. Hold for 10 seconds then reverse the position.

Cat Stretch

Step 1

Get on your hands and knees so that they’re both about shoulder-width apart.

Step 2

Push your midsection up towards the ceiling so that your back is rounded. Hold for five seconds.

Step 3

Push your midsection down towards the floor so that your back is swayed and your butts are up in the air. Hold for five seconds.