0 
 0 
 1 
 111 
 637 
 lolafreddy 
 5 
 1 
 747 
 14.0 
  
  
 
       
 Normal 
 0 
 
 
 
 
 false 
 false 
 false 
 
 EN-US 
 JA 
 X-NONE 
 
  
  
  
  
  
  
  
  
  
  
 
 
  
  
  
  
  
  
  
  
  
  
  
       
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
      /* Style Definitions */
table.MsoNormalTable
	{mso-style-name:"Table Normal";
	mso-tstyle-rowband-size:0;
	mso-tstyle-colband-size:0;
	mso-style-noshow:yes;
	mso-style-priority:99;
	mso-style-parent:"";
	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
	mso-para-margin:0cm;
	mso-para-margin-bottom:.0001pt;
	mso-pagination:widow-orphan;
	font-size:12.0pt;
	font-family:Cambria;
	mso-ascii-font-family:Cambria;
	mso-ascii-theme-font:minor-latin;
	mso-hansi-font-family:Cambria;
	mso-hansi-theme-font:minor-latin;
	mso-ansi-language:EN-US;}       Quad stretch:  Lying face down on the floor with your legs lengthened and pointed behind you, lay your forehead on your right hand. Now bend your left leg reaching your pointed left foot towards your left glute and hold your foot with your left hand. Stay in this position with the feeling that you are sending your left knee to the wall behind you and keeping a lovely length through your left hip whilst keeping your shoulders and upper body relaxed. Throughout, gently draw your abdominals up at the same time to protect your lower back. If you would like to experience even more of a quad stretch gently press your sit bones together and lift the left knee off the floor. Hold either positions for 35 seconds and then repeat with other leg.         Hip opener and glute stretch:  Sitting on the floor, bend your right knee in towards you and extend your left leg behind you, We like to call this the swan lake stretch. Drawing your abdominals up and your arms in a forward facing v position, imagine, as you slowly lean forward that you are placing your sternum past your front leg. Go to where you feel challenged but comfortable and either place your hands gently on the floor or lay them on the floor and focus on your breathing as you allow the body to slowly release. The hip will start to open and the glute will start to release.        
 0 
 0 
 1 
 105 
 601 
 The National Magazine Company 
 5 
 1 
 705 
 14.0 
  
  
 
       
 Normal 
 0 
 
 
 
 
 false 
 false 
 false 
 
 EN-US 
 JA 
 X-NONE 
 
  
  
  
  
  
  
  
  
  
  
 
 
  
  
  
  
  
  
  
  
  
  
  
       
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
      /* Style Definitions */
table.MsoNormalTable
	{mso-style-name:"Table Normal";
	mso-tstyle-rowband-size:0;
	mso-tstyle-colband-size:0;
	mso-style-noshow:yes;
	mso-style-priority:99;
	mso-style-parent:"";
	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
	mso-para-margin:0cm;
	mso-para-margin-bottom:.0001pt;
	mso-pagination:widow-orphan;
	font-size:12.0pt;
	font-family:"Cambria","serif";
	mso-ascii-font-family:Cambria;
	mso-ascii-theme-font:minor-latin;
	mso-hansi-font-family:Cambria;
	mso-hansi-theme-font:minor-latin;
	mso-ansi-language:EN-US;}    Lower back and hamstrings stretch:  Lying on your back, hug your knees to your chest and rock them gently from right to left, feeling your lower back open and being massaged by the rocking from side to side. Now extend your left leg along the floor with a pointed foot (sending the leg away from you) unfold your right leg towards the ceiling and bend and stretch several times, after five bends and stretches, keep the right leg straight with a pointed or flexed foot. Be active in this stretch by sending your sitz bones down toward the floor and your toes or heel  (depending on flexed or pointed foot) in the opposite direction. Please remain here for at least 35 seconds and then repeat with the other leg. A clingy band can facilitate the stretch even further.         
 0 
 0 
 1 
 93 
 533 
 lolafreddy 
 4 
 1 
 625 
 14.0 
  
  
 
       
 Normal 
 0 
 
 
 
 
 false 
 false 
 false 
 
 EN-US 
 JA 
 X-NONE 
 
  
  
  
  
  
  
  
  
  
  
 
 
  
  
  
  
  
  
  
  
  
  
  
       
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
      /* Style Definitions */
table.MsoNormalTable
	{mso-style-name:"Table Normal";
	mso-tstyle-rowband-size:0;
	mso-tstyle-colband-size:0;
	mso-style-noshow:yes;
	mso-style-priority:99;
	mso-style-parent:"";
	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
	mso-para-margin:0cm;
	mso-para-margin-bottom:.0001pt;
	mso-pagination:widow-orphan;
	font-size:12.0pt;
	font-family:Cambria;
	mso-ascii-font-family:Cambria;
	mso-ascii-theme-font:minor-latin;
	mso-hansi-font-family:Cambria;
	mso-hansi-theme-font:minor-latin;
	mso-ansi-language:EN-US;}    Aductors, back and glute stretch:  Sitting up now with a long and lengthened spine, bring your knees to your chest and then slowly let your knees fall to either side of you and put the soles of your feet together. (frog position is what us dancers call it but you can call it butterfly too!) In this seated position I want you to lean forwards imagining that you are going to place your sternum on your feet, making sure you keep a lengthened lower spine. Once you reach a place that you feel you can sustain, allow your head and neck to drop down. Breathe into the back of your ribs and stay here for at least 35 seconds.         
Mindfulness app
Harissa and Za'atar Marinated Chicken Kebab with Chilli Raita recipe by Tom Parker Bowles
prev / next