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Moves that will wake you up

By Daisy Carrington | dcarrington@am-ny.com

July 11, 2007

What was the best part of coming-of-age? Was it your first kiss, your first car, your first dirty magazine? I don't know about you, but for me it might have been my first morning cup of coffee, like a soothing, liquid version of my alarm clock.

Of course these days I'm lucky if a venti double-caff latte can jolt me out of my slumber. Based on the legions of zombiefied commuters I spot on the F train most mornings, I have a feeling most of you can relate.

"Energy is something we all crave," says Joschi Schwarz, co-founder of Chelsea's Joschi Body Bodega, "from the moment we wake up until we go to bed, many of us devote portions of our days wishing we had just a little bit more." As a result, Schwarz has developed several stretches to help get you more juiced.

Upper Body Stretch

Sit on a chair or a stability ball and stretch your arms above your head with your palms facing inwards. Lift your torso away from your hips. Keeping your back long, gently bend from the hips forward and place your hands on the floor. Reverse the movement and come back up to a sitting position. Inhale on the way up and exhale on the way down. Repeat the exercise 6 to 8 times. This upper body stretch loosens tight back muscles.

Hip Opener

Lie on your back and hug your knees into your chest. Separate your knees so they are hip width apart. Place your right ankle on top of your left thigh and clasp both hands behind your left thigh. Inhale slowly through your nose and draw your left thigh toward your chest. Continue to inhale and, while still holding onto your thigh, release your stretch. Repeat this 10 times, pulling your left thigh on each exhalation and releasing it on each inhalation. Hug your knees to your chest and then repeat with the opposite leg. This stretch boosts circulation in your hips, buttocks and legs.

Cobra Pose With Leg Stretch

Lie face down on a yoga mat. Place your palms next to your chest, keeping your elbows bent. Press your palms firmly into the floor. Spread your fingers and gently press your pointer finger and thumb down. Inhale slowly through your nose. As you slowly exhale (also through your nose), bend your right leg. Reach back with your right hand and hold on to your right foot or ankle. Hold this position and take 10 breaths. Allow your hips and leg to relax a little more each time you exhale. Repeat the same step on with the opposite leg. Slowly repeat the stretch on both sides about 2 to 4 times. This stretch boosts circulation in your hips and legs.

Pretzel Stretch

Lie on your back. Bring your right knee into your chest and using your left hand, gently cross your right leg over to the left side of your body. Straighten your right leg. With your left hand hold on to the outside of your calve or ankle. Bend your left knee and clasp your left foot with your right hand. Keep the right side of your shoulder on the floor and slowly breathe 5 times. Repeat the step on the opposite side of your body.