DOLCE DIET LIFESTYLE:
6 Moves to Relaxation
by Samantha Coogan, MS, RDN, LD
At the Dolce Diet, we are far more than a nutrition brand. We are an overall health, wellness and longevity brand. Your health is measured by more than just what you put in your mouth or how much you can back squat. It’s important to decompress and relieve any stress you may be holding onto. Perform these simple yoga moves to help you unwind, as stress is linked to higher mortality rates and shorter lifespans. So relax with us so that we can all go on to live long, fruitful lives!
1. The Chair
• With feet together, breathe in as you bring your hands above your head.
• Stretch them up a bit more to feel a slight, comfortable stretch (primarily felt in the lats).
• Bend your knees and inhale.
• Stay in this position for about 60 seconds.
• Stand back up and repeat.
• Repeat 4 more times.
2. And the Cow Jumped Over the Moon
• Starting on all fours with your hands safely planted on the ground, keep the shoulders straight.
• Now inhale, bringing the tailbone upwards.
• Then let your belly drop down.
• Lift your head up.
• Repeat 4 more times.
3. Up the Mountain
• Start standing upright with keep your feet together.
• Your shoulders should be rolled back (think ballet posture), and the spine should be straight.
• Activate both your thighs and the lower section of your belly and keep your eyes closed.
• Bring your hands together to the center of your body (“prayer” hands).
• Hold for up to 3 breaths and relax.
• Repeat 4 more times.
4. The Locust (slightly more advanced)
• Start lying face down on the ground.
• Make sure the palms are facing the ground.
• Engage the core and lift the upper torso and legs at the same time.
• Hold in that position for 10 seconds then relax.
• Repeat 4 more times.
5. The Back Bend
• Kneel down to the floor and place your hands on your hips.
• Stretch your torso as you bend backwards and bring your hands to the heels of your feet.
• Hold and stretch for 10 seconds and relax.
• Repeat 4 more times.
6. London Bridges
• Lay on your back on the floor.
• Bend your knees at a 90 degree angle.
• Hands should be on the ground right beside you, palms facing down.
• Lift your hips off the ground (as far as you are able to) and balance yourself.
• Be sure to keep your feet firmly planted on the ground with even weight throughout.
• Engage your core muscles and hold for 20 seconds and relax.
• Repeat 4 more times.
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