Post by Karen on Sept 24, 2006 21:49:34 GMT 10
1. Bend over at the hips, not waist, so that your spine is straight. Be sure not to lock your knees straight, but instead let them soften with a slight bend. Feel your face, arms and body relax. Be like a rag-doll. Inhale so that you feel an expansion low in your body, even into the thigh area and low back.
2. Now stand up place your hands criss-crossed in front of you on opposite shoulders as in the picture below. Be careful not to tense up and lock your knees. Relax your stomach and pelvic muscles. Breathe in, feeling that same lower body expansion, but no movement in the shoulders. Repeat slowly, 10 times.
3. Sit towards the edge of your chair and cup your chin in your hands as you place your elbows on each knee (see image below). Relax your pelvic floor area. Feel your lower body, especially below your waist expand as you inhale. You should even feel a passive expansion in your upper legs or thigh area.
4. Sit in your chair and place your hands below the navel a little above the pubic bone and clear your throat. Feel this area expand with the sound and relax when the throat clearing stops.
2. Now stand up place your hands criss-crossed in front of you on opposite shoulders as in the picture below. Be careful not to tense up and lock your knees. Relax your stomach and pelvic muscles. Breathe in, feeling that same lower body expansion, but no movement in the shoulders. Repeat slowly, 10 times.
3. Sit towards the edge of your chair and cup your chin in your hands as you place your elbows on each knee (see image below). Relax your pelvic floor area. Feel your lower body, especially below your waist expand as you inhale. You should even feel a passive expansion in your upper legs or thigh area.
4. Sit in your chair and place your hands below the navel a little above the pubic bone and clear your throat. Feel this area expand with the sound and relax when the throat clearing stops.
