03/28/2026
**Teramisu Touch Home Exercise Program**
*Support Your Healing Between Sessions*
At Teramisu Touch, healing is not limited to the massage table. Your body responds best to consistency, gentle movement, and intentional breathing. This home program is designed to help you maintain progress, improve posture, reduce tension, and feel more connected to your body between sessions.
At the center of this program is a powerful and time-tested practice known as Sun Salutations.
---
**What Are Sun Salutations**
Sun Salutations, traditionally known as Surya Namaskar, originated in India as a flowing sequence of movements performed in rhythm with the breath. Historically, this practice was used to honor the sun as a source of life, energy, and renewal.
Over time, it evolved into a foundational sequence in yoga because of its ability to strengthen the body, calm the mind, and improve overall function.
---
**Why Sun Salutations Are Essential**
Sun Salutations are a full-body movement practice that builds strength, flexibility, coordination, and breath awareness all at once.
They are especially important because they train the body to move efficiently from standing to the ground and back up again. This supports real-life movement patterns such as getting up off the floor, improving balance, and maintaining independence as we age.
For clients receiving massage, this means your body holds onto the benefits of your session longer. It reduces stiffness, improves circulation, and supports long-term healing.
---
**When to Practice**
Morning is ideal, as it helps wake up the body, improve circulation, and set a calm, focused tone for the day.
However, Sun Salutations can also be practiced in the evening to release tension and transition out of stress.
Even 5 to 10 minutes daily can create noticeable changes.
---
**Sun Salutation Sequence and How to Perform It**
Move slowly and connect each movement with your breath.
**1. Standing Tall**
Stand upright with hands at your heart or by your sides.
This establishes posture, grounding, and awareness.
**2. Reach Upward**
Inhale and lift your arms overhead, gently arching your upper back.
This opens the chest and improves breathing capacity.
**3. Forward Fold**
Exhale and fold forward toward your legs.
This stretches the hamstrings and releases tension in the lower back.
**4. Step Back to Plank**
Step one foot back, then the other into a plank position.
This builds core strength and stability.
**5. Lower to the Ground**
Gently lower your body down with control.
This strengthens the arms and supports joint stability.
**6. Chest Opening**
Lift your chest upward while keeping your hips grounded.
This improves spinal extension and opens the front of the body.
**7. Downward Position**
Lift your hips into an inverted V shape.
This lengthens the spine, stretches the legs, and improves circulation.
**8. Step Forward**
Step one foot forward, then the other, returning toward your hands.
This improves coordination and functional movement.
**9. Rise to Standing**
Slowly lift your body back up, reaching overhead.
This restores posture and balance.
**10. Return to Start**
Bring your hands back to your heart.
This completes one full cycle.
Repeat this sequence 3 to 5 times at a comfortable pace.
---
**Additional Supportive Exercises**
**Child’s Pose**
Rest with your hips back and arms extended forward.
This gently stretches the lower back and calms the nervous system.
**Cat and Cow Movement**
Alternate between arching and lowering your spine on hands and knees.
This improves spinal mobility and reduces stiffness.
**Diaphragmatic Breathing**
Practice slow, deep breathing into your abdomen.
This reduces anxiety, improves posture, and supports relaxation.
---
**Why This Program Works**
This program combines breath, movement, and awareness. It supports the nervous system, improves posture, and enhances how your body moves throughout the day.
By practicing regularly, you will
Reduce tension between sessions
Improve flexibility and strength
Support better breathing patterns
Feel more grounded and balanced
---
**Final Thought**
Your healing is a partnership. The work we do together is powerful, and what you do between sessions helps carry that progress forward.
Small, consistent actions lead to lasting results. Your body is capable of healing, strength, and balance when given the right support.
---
**With Care,**
Teramisu Touch
Call or Text 575 309 0378
