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.
flexionsupinesitting flexion_supine_2
On the back
Scan: the 5 cardinal lines
Where do you touch the floor? What differences can you sense between different areas of contact?
- The 5 cardinal lines are your two legs, two arms, and midline of your torso.
Scan: the 5 cardinal lines
Where do you touch the floor? What differences can you sense between different areas of contact?
On the back, right hand behind head, left hand at left knee, right foot standing.
Right elbow + left knee towards each other
Observe your contact with the floor.
- Movements slow enough so that you can feel which parts of you press more against the floor, and which less.
Right elbow + left knee towards each other
Observe your contact with the floor.
On the back, right hand behind head, left hand at left knee, right foot standing.
Continuation
Breath out while lifting the head
Let air escape during lifting your head, let air back in while returning.
Continuation
Breath out while lifting the head
Let air escape during lifting your head, let air back in while returning.
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.
Left elbow + right knee towards each other
Breath out while you lift your head.
On the back, left hand behind head, right hand at left knee, right foot standing.
Left elbow + left knee towards each other
Focus on the movement of the chest and its ribs, and the contact to the floor.
Left elbow + left knee towards each other
Focus on the movement of the chest and its ribs, and the contact to the floor.
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.
Lift head towards knees
Focus on the contact with the floor and your breath, on the change between work and relaxation,
Left hand behind head, right hand behind right knee (at the back of your upper leg).
Lift head, turn head to the right
Observe how it is with holding your knee from the outside, from behind.
- Allow your head to turn to the right while lifting.
Don't pull on your neck.
Lift head, turn head to the right
Observe how it is with holding your knee from the outside, from behind.
In sitting
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?
Lower and lift head
With one hand feel your back and the parts that pressed the floor in the previous movements.
On the back
Scan: the 5 cardinal lines
Feel how it is different from the beginning of the lesson.
- Feel the air enter and leave your chest, through your throat.
Then slowly open your eyes, roll over one side and come up to standing.
Scan: the 5 cardinal lines
Feel how it is different from the beginning of the lesson.