Seated side reach

This cool-down routine focuses on your waist and stretches out the obliques — the muscles that run down the side of your body. To do this stretch, follow these steps:

1. Sit on the floor with your legs crossed in front of you.
2. Reach your left arm directly overhead, using the muscles in your upper back to keep your shoulder blade down and chest lifted. This position keeps space between your shoulder and ear (see Figure a).
3. Inhale and as you exhale, bend at the waist to the right and reach with your left arm overhead, keeping your hip anchored to the floor. Rest your right hand on the floor for extra support (see Figure b). Think of both sides of your waist lifting and lengthening up and over.
4. Hold this stretch for 30 seconds or four to five slow, deep breaths. Try to deepen the stretch with every breath.
5. Repeat this stretch on your other side.

A few do’s and don’ts for this stretch:

• Do keep your hip anchored to the floor.
• Do breathe and slowly deepen the stretch.
• Do keep your chest and shoulders facing forward.
• Don’t bend forward or arch your back.
• Don’t hold your breath.