Polarity Yoga for Health - Simple Stretches for All Ages

Figs. 36 (above) & 37 (below): These energizing stretches, although very effective for healthy people of all ages, are especially useful for the very old, the bedridden, or those too weak or out-of-shape to do most other exercises. The exercise shown in fig. 36, although best done on a bench, can even be done on the edge of a firm bed! The head is allowed to drop by its own weight, while the person rocks back and forth gently, supported by straightened arms. This is a very soothing and relaxing stretching exercise, while also subtly energizing.

The stretch shown in fig. 37 is best done on a bench or low table, although it can be done on the edge of a bed when the person cannot be moved elsewhere. Lean back with chin down and arms straight. Then pull while leaning back, raising the shoulders and stretching all the muscles along the spine very deeply. The feet remain flat on the floor during this stretch.