Side lying, flexion and extension, all in the same game

Lie on your right side, Have a pillow under your head

and a small pillow between your knees.

Have your knees pointing forward

which is the direction your chest is pointing

take it easy

let your left arm be straight out from your shoulder

on the floor

1. Practice flexion,

which is the rounding of your back,

by the contracting of your stomach muscles

Bring your stomach in

and your left elbow down toward

your left knee

which comes up toward it

then come back to the starting position

do this many times

not far

not trying to reach the knee with the elbow

rest

2. Practice flexion with your knee moving forward

so that you bring your knee forward

with your knee coming up toward your face

as it moves forward away from your chest

as you round your back

and pull your stomach in

and push your middle back backward

and then come back

many times

aware

ease

pleasure

rest

Practice flexion with your arm moving forward

and slightly down

forward and down

stomach in

back rounding

and then come back

many times

aware

ease

pleasure

rest

3 Do both together

Knee forward and a bit up

Hand forward and a bit down

stomach in

back rounding

and then come back

many times

aware

ease

pleasure

rest

4. Extension

(always lengthens the body)

As per yesterday,

Move your hand forward and up

arch your back

and pushing out your belly

and then come back

many times

aware

ease

pleasure

rest

And as per two days ago

bring the knee forward and down a bit

push the belly out

and arch the back

and then come back

many times

aware

ease

pleasure

rest

5. Combine these two movements

so the arch of your back is

sending your hand forward and up

and your knee

forward and down

and then come back

many times

aware

ease

pleasure

rest

6. Let's go backward, just in extension

Bring your left shoulder back and up a bit

pushing out your belly

and arching your back

and then come back

many times

aware

ease

pleasure

rest

Now, bring your left hip back and down a bit

pushing out your belly 

and arching your back

and then come back

many times

aware

ease

pleasure

rest

7. Now, a fun project,

both ways are going to be in extension

Move your hand forward and up

push your belly out

and bring your hip back and down

(those are the same, back arching and belly coming forward)arching your back

return to neutral

and then go into extension

and keep going so that 

your shoulder comes back and up

as your belly pushes out

and your knee goes down and forward

as your back arches 

go back and forth,

arching each way

and then relaxing in neutral

and then arching again as the shoulder 

and hip

move in opposite directions

go slowly

if you don't "get it"

go slower

and play around with some variation

you feel in your body

any movement with awareness

is

good

you are 

good

life is good