Sit in easy pose. Place the hands on the knees. Deeply roll the pelvis around in a grinding motion. Relax into the movement. Make it a moving meditation.
Do 26 rotations or 1-2 minutes in each direction.
Benefits: This exercise opens up the energy in the lower spine, massages the internal organs and aids in digestion.
Sit in easy pose. Grab the ankles. As you inhale powerfully, flex the spine forward, keeping the shoulders relaxed and the head straight. Do not move the head up and down. Exhale and relax the spine back. Continue rhythmically with deep breaths. As you inhale feel the energy go down the spine. As you exhale feel it come back up .
To end: Inhale deep, hold the breath, exhale and relax. Sit quietly and feel the energy circulate in your spine and throughout your body.
Benefits: This exercise stimulates and stretches the lower spine.
Sit on the heels; place the hands flat on the thighs. Continue spinal flex as below with a easy breath.
Benefits: This exercise works on the mid spine.
Sit on the heels. Place the hands on the shoulders, fingers in front and thumbs in back. Inhale, twist to the left. Exhale, twist to the right. Twist your head to each side as well. Gradually feel an increased rotation in your spine. Keep elbows parallel to the ground, allowing the arms to swing freely with the body. This exercise can be done standing up,
Continue 1-2 minutes or 26 times.
To end: Inhale center, hold the breath, apply root lock, exhale, relax and feel the energy circulate, especially at the level of the heart.
Benefits: This exercise opens up the heart center and stimulates the upper spine. (Refer to the picture below)
In Easy Pose, clasp hands behind neck in Venus Lock (fingers interlaced) and bend straight sideways at the waist, aiming the elbow toward the floor beside the hip. Inhale as you bend left, exhale right. Don't arch or contract the back. Bend sideways only. This exercise can be done standing.
1-2 minutes or 26 times.
Benefits: Side bends stimulate the liver and colon and increase spinal flexibility.
Still on the heels or in easy pose, shrug both shoulders up on the inhale and down on the exhale.
1- 2 minutes.
To End: Inhale up, hold, apply root lock, and relax.
Benefits: This exercise loosens up the tension in the shoulders and relaxes upper back
To be continue...