Windshield Wiper

Benefits:
Physical: Stretches the neck, back, shoulders, glutes, and outer thigh
Emotional: Relieves stress, grounding
Rx for: Insomnia, low-back pain


1. Lie flat on your back with knees bent, feet flat on the floor, legs together; arms are stretched out to the sides, palms face up.
2. Shift hips slightly to the left.
3. Bring knees in to chest.
4. Keeping legs together, drop knees to the right.
5. Place right hand on top of left thigh; apply gentle pressure.
6. Turn head to the left.
7. Hold for 5 breaths.
8. Straighten right arm out to the right.
9. Return head to center.
10. Lift legs up to the center, place feet on the floor.
11. Shift hips slightly to the right.
12. Bring knees in to chest.
13. Keeping legs together, drop knees to the left.
14. Place left hand on top of right thigh; apply gentle pressure.
15. Turn head to the right.
16. Hold for 5 breaths.
17. Straighten left arm out to the left.
18. Return head to center.
19. Lift legs up to the center, place feet on the floor.

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