Lifting the head, elbows towards knees
With one hand behind the head, and one at one knee, the elbow is lifted towards the knee, and vice versa the knee towards the elbow. There's four combinations. Furthermore, we also experiment with holding the knees from behind, instead of from in front or from below.
Next to the apparent movements, we observe how the points of contact to the floor change during movement. How breathing affects movement. You become aware of habitual patterns, for example instead of holding your neck and chest contracted you allow your head to turn while it is lifted. This flexion lesson counters the start reflex, which pulls us backwards and can lead to back pain due to chronic stress of the back extensor muscles.
On the back, left hand behind head, right hand at right knee, left foot standing.
Left elbow + right knee towards each other
Breath out while you lift your head.
- Don't try to touch your left elbow to your right knee, instead focus on all that is happening while you are moving.
Don't hold your breath, don't clench your jaw, don't tense your neck muscles.
On the back, feet standing, hands interlaced behind the head
Lift head towards knees
Focus on the contact with the floor and your breath, on the change between work and relaxation,
- Breath out, let air escape the lungs, while lifting your head.
Feel how different parts of your chest and back press the floor at different times of lifting.
Allow your knees come further while lifting your head.
Lower and lift head
With one hand feel your back and the parts that pressed the floor in the previous movements.
- The big muscles in the back do the stabilizing while the muscles in the neck create the movements of the head.
How can you transfer what you have learned while lying on your back, into sitting, and into standing, and into your daily life?