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All muscles tend to tighten up when idle, particularly the long muscles in your legs, back, and the sides of your body between your hips and your armpits. Sitting for a long time in the same position at a desk or bench will often stiffen neck or shoulder muscles. Such stiffness creates tension in the body and can even influence your state of mind. But the most common danger of stiff muscles is that sudden movement that may cause damage.The following are some popular stretchers:

Bend and Sway

With your feet apart and your hands on your hips, bend the upper body to the left; then bend back as far as you can go, then to the right, and then forward. bend to the left again and repeat. after several bends, reverse direction and do several more. You should feel the muscles stretching on both sides of your body. Clasping your hands behind your neck or above your head will increase the stretching benefit.

From the same starting position as above, sway, do not rotate, from one side to the other. Extending the arms high above the head will give you maximum benefit.

Wing Flaps

To loosen the shoulder muscles, stand with your elbows out and your fists together in front of you about neck high. Your forearms should be parallel to the floor. Slowly pull your fists apart, and bring your elbows back as far as they will go. Do several smooth repetitions. Raising or lowering the level of your arms will spread the stretch up and down your shoulders. Some other good stretchers include the bend, the groin stretch, the propeller, and the cobra.

Bend

begin with your feet together and knees straight but relaxed. Bend slowly form the waist with your fingers pointing to your toes and your head bowed. When you have reached the farthest you can hold for 10 seconds. Then rise very slowly to a straight-up position. Repeat. If the muscles along the back of your legs are very tight, do not expect to touch your toes right away. Just make sure that those leg muscles get a good stretch, and you will enjoy daily improvements.

Variation 1: Bend slowly forward and clasp your hand hands behind your legs. pull your body down slowly by bending your elbows out.

Variation 2: Clasp your hands behind your legs even lower than in variation 1. pull your body down slowly.

For both variations, hold for 10 seconds.

want to learn about hatha yoga and more? Visit http://heyayoga.com/blog/index.phpto learn about yoga and hatha yoga.

While it's said that "nobody walks in L.A.," it's known that everyone walks in San Francisco. Having been a resident and frequent visitor to San Francisco, I can tell you that the very idea of walking in the City has always seemed odd to me. Let's face it; it's not the flattest town in which to walk. Yet, that's what everyone does. Walk, and huff and puff, and walk some more. There's just something about San Francisco that makes you want to step outside your hotel and walk. Perhaps it has something to do with the many different fascinating neighborhoods and buildings that compel people to slow down and take it all in.

If you're planning a vacation or holiday to San Francisco one of the best ways to actually experience the city is to take a walking tour. And, when it comes to walking tours, both free and fee-required, San Francisco has more than its share (it must have taken some from L.A.).

Free Walking Tours

First, let's begin with the free tours offered by San Francisco City guides, a non-profit organization of more than 200 trained volunteers who lead free walking tours in San Francisco (donations, of course, are gladly accepted). If you visit their website, sfcityguides.org, you'll notice an interesting array of free walking tours offered every day of the week, tours like "1906 Earthquake and Fire," "Art Deco Marina," "Chinatown," "City Hall," "downtown Deco," "Financial District" and "Gold Coast Architecture." A few of the more interesting walks include:

"Bawdy & Naughty"

This downtown two-block walk explores the arrival of "professional" women in San Francisco during the Gold Rush. And, no, we're not talking about women doctors or lawyers.

"Castro: Tales of the Village"

The Castro area in San Francisco is a predominately gay area of town. But, it wasn't always that way. This tour explores the early years of the Castro.

"Coit Tower Murals"

This tour takes visitors to Coit Tower on Telegraph Hill to view the Murals created by some of California's leading artists of the 30s depicting life in the Great Depression. The murals are definitely worth seeing, either as a tour group or on your own. San Francisco City guides say their tour shows you some murals not shown to the general public, so I recommend you consider the tour for this San Francisco landmark.

"Ghost Walks"

Here are a couple fun walking tours. The "Ghost Walk at City Hall" and the "Ghost Walk at the palace" are held in october only, and explore, what else, ghostly occurrences.

The tours typically begin in easy to identify and very public places and most of them even meet near access to public transportation in order to accommodate visitors coming from other areas of the city.

fee-Required Tours:

While you do have plenty of opportunity for free walking tours, you might also consider some of the fee-required tours. one such fee-required tour is Hobnob Tours, a walking tour of Nob Hill, often times referred to as Snob Hill due to the number of wealthy people who live there. This two-hour tour costs $30 and takes you to an elegant ballroom where Tony Bennett belted out "I Left My Heart in San Francisco," through spectacular Grace Cathedral, through Huntington park, with a cable car ride up Nob Hill. There is an optional breakfast, lunch or high tea at added cost. You can call for more information at 866- 851-1123.

Another fee-required tour is a tour of Chinatown which includes a visit to a fortune cookie factory and herbal pharmacy, as well as a hosted 10-course Dim Sum lunch at a Chinatown restaurant. The tour-only price is $28 for adults, $15 for children 6-17. With the added Dim Sum lunch the price is $40 for adults, $27 for children. You can call for reservations at 415-982-8839.

Whichever tour you decide to take you will probably leave you feeling satisfied, either with a greater insight to San Francisco, or with great Dim Sum.

Shari Hearn is a writer and creator of http://www.topvacationspots.net and http://www.skivacation411.com.