Spinal sequence

Date: Mar 10, 2008

This was part of last Monday morning's plan :
1) Start in supine position (lay on your back & relax),
hips on 2 folded blankets, legs up the wall (or knees
bent, feet on floor).
Breathe with a relaxed breath for a few minutes.
Be aware of chest and abdomen moving gently with in-
and exhale. Recognize the feelings to relax further in
these areas. Press hands against the bottom ribcage,
notice the flexibility in the ribs. Leave the hands on
the ribs to sense how they move with a full breath.
2) Slowly, with knees bent, feet on floor, on inbreath,
move hips up, contact moving up the back towards the
shoulders. On exhale, roll back down along the spine.
Repeat this Bridge Pose a half dozen times.
3) Lying with legs up the wall, bend the knees & push
off thru the feet so that the hips lift off the floor,
straighten the torso vertically and bring your hands
to support your lower back. Voila, you are in shoulder
stand. Come out of the posture by bringing the feet
overhead and lowering from shoulders to hips to floor.
4) Away from the wall, still supine, bring both knees in
and hold with arms while gently rolling side to side
with an easy breath.
Then roll forward and back, breathing a little faster
and out thru the mouth.

Namaste,  )ohn