Here is a short 15-20 min routine to rid yourself of the small kinks and pains. Do them preferably both in the morning and at night before bed.
Begin in the posture above.
Sit with both legs stretched out, pressing both your heels together. Place your palms flat on the floor and align them with your hips. Be mindful of your posture- ensure that your upper body is aligned head over heart and heart over pelvis (and you aren’t curling or scrunching inward).
1. Toe Bending
Remain in the posture, and bring awareness to your toes. Slowly, bend your toes forward, and then backward. Try to keep your feet upright and ankles motionless during the practice. Repeat this 10 times.
2. Ankle Bending
In the same posture, lean backwards, and shift the body weight to your arms. As shown above, simultaneously move both feet forwards and backwards, bending them at the ankle joints. If this is hard to comprehend, every time you go down, do it as if you are trying to touch the ground with your entire foot. When bringing it up, aim your toes towards the direction of your knees. Again, repeat 10 times.
3. Ankle Rotation
In the same posture, spread your legs apart a foot. Slowly rotate the ankles in opposite directions. Make sure your big toes touch at the inward motion. Do it 5 times. Change direction, and do it 5 more times.
4. Knee Cap Tightening
Bring your feet together so your heels are touching once more. Slowly pull the knee caps upwards (tighten) and then release them. Repeat this 10 times.
Bend both the knees, draw the legs along the ground towards the pelvis, to bring the soles of the feet to press against each other. Relax your inner thigh muscles. Clasp both feet with your fingers and thumbs (as shown above). Now gently bounce the knees up and down. On the downward stroke, try to touch the knees to the ground. Do this 10 times.
6. Wrist Rotation
Position your arms as shown above. Extend both arms forwards with your fists clenched. Rotate both the fists in opposite direction. Do this 10 times. Change the direction and do it 10 more times.
7. Shoulder Rotation
As shown above, rotate your shoulders in a circular motion. When bringing shoulders up try to touch them to your ears, and elongate your neck when bringing them down. Do 5 clockwise, and 5 anti-clockwise.
8. Neck Bending (Forward and Backward + Sideways)
Slowly move the head forward, try to touch chin to chest. Then move the head as far back as comfortable. Repeat 10 rounds.
Now slowly bend the head to the right, try to touch your right ear to right shoulder. Bring back your head to the normal position (center). Then slowly bend your head to the left, in the same manner.
10. Full Neck Rotation
Slowly rotate your neck clockwise 5 times, and another 5 anti-clockwise.
11. Stand up on your Toes (morning)
Interlock your fingers and stretch upwards. Slowly lift up and shift your weight to your toes. Close your eyes, and take 10 deep breaths.
That’s it! You’re all set to power through the day!
12. Lie down (at night) for Instant Relaxation
Lie down flat on your back. Interlock fingers and stretch upwards (parallel to the floor).
Stretch, stretch, stretch!
And then let go! Let your arms sprawl naturally to your sides, palms facing up. Relax your whole body- and have a good night’s sleep!