I’ve been here writing for a while now. The last time I got up and moved around was three hours ago. I know…not good. I need to wake up and get some energy, but I don’t want to get fidgety. Here are some exercises that I do to awaken the muscles in my spine and get blood flowing through my body.
Position #1 is a simple, seated Twist: Plant your feet on the floor. Sit up straight, lengthening your spine and opening your chest. Put your left hand on your right knee. Inhale, lifting your chest and rib cage, while your right hand holds on to the back of your chair, exhale as you turn to the right as far as you can and attempt to look over your right shoulder. Keep your shoulders down and back. You want to remain erect. Remember to breath. Do the same thing on the other side. Not only does this move help your shoulders, but it also massages your internal organs, helping digestion, and it massages and stretches your spine. With each exhale, deepen the twist.
Position #2: Put your hands in prayer position at heart level. Inhale through your nose and raise your arms above your head, lifting your face to the ceiling. Open your arms wide to the ceiling, effectively pressing your chest and rib cage out. Press your palms back into prayer position, exhale through your nose, and bring your palms back down to heart level with your chin to your chest. This is an energizing move. The speed is dictated by your breath. When your face is up towards the ceiling or in motion towards the ceiling, Inhale. When your face is in a down motion or your chin is to your chest, Exhale. Repeat this motion up to ten times, inhaling through your nose when your face is to the ceiling and exhaling through your nose when your chin is to your chest.
Position #3 is a Sun Salutation series: You can do Sun Salutations on your knees or standing. The important thing is to match your breathing to each position. A previous post has specific instructions for each pose.