Wednesday, May 19, 2010

Sitting and folding, for fun and...

“Anti-aging” and happiness #2, Leaning forward:
Sit in a chair. Sit up more or less straight. Feel your pelvis at the chair or bench or rock or log below you.

Breathe and feel what that’s like and how that involves or doesn’t involve your ribs.

Lean over and move toward touching the floor. Easy, go a few times, breathe, explore.

Sit up again and rest.

Now, put your left forearm on your left knee, and prop yourself a bit, and from this position take your right hand down your left calf, caressing this and letting your head and eyes look to the left and right , while your neck hangs freely. So you’re “bending” forward, but just with your right hand, and it is taking the easy path of caressing your left calf. If it gets to the shoe or sock or foot, fine, it can keep going. But don’t effort, and come up to a “neutral” position each time: leaning on your left elbow on the left knee and leaning your right hand on your right thigh. Pause and integrate a bit each time before lowering yourself again.

Go up and down, and then after twelve or so times, come upright and rest.

Imagine doing this on the other side.

Now do this on the other side.

Now: take your left knee in your left hand and put your right hand behind your head. Do three things here: 1. Gently, gently bring your knee up toward your head. 2. Gently, gently bring your elbow toward your knee. 3. Gently, gently bring your elbow and knee toward each other.

This is not gym class, not “ab” strengthening, though it will. This is learning to love and use your spine and self and brain.

Do this slowly a number of times. Sometime take the hand from behind your head and press on your sternum so it goes down and you lean forward and lower your head and bring your knee up.

Rest. Imagine doing this on the other side.

Then do this on the other side.

Now go back to the first position. Left forearm on your left thigh. Lean down to the left, caressing as before your left calf with your right hand. Do you go farther and easier?

Go up and down several times, and then when you get to the down and left position, easily circle your right hand. On the floor. On your left foot. In the air. Doesn’t matter. Feel the circle releasing you a bit, and let your head hang easily the whole time. Circle both directions.

Come up and rest.

Then do this on the other side.

And rest again.

Put both hands on both thighs and alternate pushing your belly out and arching your back a bit, and pulling your belly in and letting your sternum go down, and rounding your back as if the look between your legs. Easily. Slowly. Gently. Many times.

Each time feel and enjoy something new about you.


For extra credit, if you are in the mood, do the previous arching and rounding movement with these variations: your chin is tucked toward your chest; your head is vertical while your stomach and chest and pelvis go through the movement in their many shapes.


Now, just feel yourself on the chair.

And…. tada: Reach down as in the beginning and see and feel the difference. Please enjoy sensing your spine all day long.

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