It can be beneficial to do exercise in bare feet or socks so that you have more contact with the ground . First, stand with your feet hip-width apart , your knees slightly bent. The four stages of this practice can be done in the following order:
1- Raising both arms . On the i–breath , slowly raise your arms out to the sides , parallel with the floor. After breathing out , raise your arms as you breath in , slowly and mindfully , until your hands are raised above your head. As your arms move and then you hold the position, try as best as you can to be aware of the workings and stretching of not only your arm muscles, but also the muscles and joints of different parts of your body, with care and patience .
Continue breathing , allowing the breath to flow in and out , as you continue to stretch upwards . Remain open to any changes in your breathing and to the sensations and feelings within your body as you maintain this stretch for as long or as short as you wish.
I will complete in article 2 soon.
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USEFUL TO KNOW HOW TO DO MINDFUL MOVEMENT MEDITATION [MENTAL HEALTH]ARTICLE1