Table of Contents
Introduction *
Forms of Self-Applied Health Enhancement *
Activities and Practice Exercises *
Full Chest and Abdominal Breathing *
Alternate Nostril Breathing *
Movement Activities *
The Gathering Breath *
SELF APPLIED MASSAGE *
Self-Applied Massage of the Feet *
Self-Applied Massage of the Hands *
Self-Applied Massage of the Ears *
GENTLE MOVEMENTS AND POSTURES *
NOTE: Whilst these practices are gentle in their application, if you have any doubts or have a prevailing medical condition, you are advised to seek the advice of your health care professional before undertaking them.
In today's fast paced, technological and commercialised world, a powerful and much needed revolution is taking place in many areas of our lives.
The human race is now facing the difficult consequences of neglecting the laws of nature. There is no more timely gesture that any person can make than to immediately and vigilantly take responsibility for the part of the world that lies within their own command.
Being mindful of balance in our home environments regarding water, pollution, recycling, and fuel resources is both necessary and of great value. At least as important is minding the balance within ourselves.
Taking responsibility for generating and maintaining peak health is a key element in our necessary quest to achieve sustainable life on earth.
There is a natural self-healing impulse which is an integral part of every person's body, mind and spirit that can be accessed by everyone if we only learn to pay a little attention to it.
Keys to vital health and well-being can be found through consideration of life factors addressing The Four Pillars of Healing :-
In most cultures, the traditional healing system is based on enhancing and supporting this inborn healing energy.
For some reason, the fundamental knowledge of how to enhance our automatic healing impulse has been lost in the Western world until quite recently. For several hundred years we have been taught to believe that disease comes from outside attacking the individual who is a helpless victim.
Many disorders including heart disease, diabetes, stroke and cancer have now been found to be largely preventable. We are now realizing that even though the disease may come from the outside, (exogenous) as in a virus, or environmental factors, the internal healing mechanism of the immune system of the human body is the most important and powerful healer that everyone has available to them.
The best and most profound medicine is already in us. We must learn to attune to our world and our inner healer, and then apply methods to "turn the medicine on" activiting its ability to heal us.
Self-health responsibility, more than any other possible option, is the solution to our healing and survival as individuals as well as a race.
Evidence for the truth of this fact is coming to us from every direction. Experience and research have shown that diet, exercise and stress management are powerful tools for maintaining health. However, in the Western world we have little tradition that is well tried in support of self-health actions. Diet 'fads' change every day. Aerobics sold a great deal of equipment, but was found to be detrimental to many people. Now, low impact aerobics is the latest approach.
Outlined in this handout are some systems of self-applied health enhancement which are easy to learn, and simple to apply. Self-care is one of the most important features of the Asian traditional systems of medicine. These ancient philosophical and medical theories encourage, and, in fact, demand action and responsibility on the part of the person who is seeking to maintain or enhance health.
The self-application of health enhancement methods is particularly remarkable because of the broad array of real health benefits that are triggered. These practices modify and accelerate the body's own self-regulating physiological and bioenergetic mechanisms, thus supporting and enhancing our emotional and spiritual needs. They have a very practical application for healing diseases as well as supporting health maintenance, endurance and longevity. In addition, the very same practices, refined, deepened, and perfected, link to a whole realm of more metaphysical practices focused toward self-actualisation and spiritual growth.
In the modern Western world, the prevailing medical system is tragically lacking in strategies a person or patient can implement for themselves to support their own healing process. Aside from being patient and compliant to the health professional's orders, there has generally been little that the patient could do. The self-applied health enhancement methods which come to us from the ancient traditions, are tried and true techniques refined over thousands of years and are perhaps more applicable to our needs today than ever before.
A rapidly expanding health care revolution in the areas of patient responsibility and patient action is necessary immediately to meet the urgent need for solutions to the crisis in medical costs and the crisis in quality of care. These health enhancement practices lend themselves completely and readily to the critical need for patient applied self-care which complements any clinical strategy whether it be as conservative as acupuncture or as radical as surgery.
Forms of Self-Applied Health Enhancement
In their most complete and comprehensive form, the ancient traditions of self-applied health enhancement and personal development include:
The preliminary level of self-applied health practice, however, requires only:
The activities are easy to learn, easy to apply, require no special knowledge or training and can be practiced by all people (sick or well) daily with very little impact on time or energy. In fact, they will actually give the individual, both time and energy. Time, because there is less fatigue and forgetfulness, and energy, because the function of body systems are enhanced and regenerated. Every minute spent applying these methods is returned to the practitioner in a more relaxed, quality sleep and hence a need for less. Every unit of energy spent brings forth an internal ability to generate an even greater amount of energy.
Concentration, focus, intention, meditation, visualisation, affirmation, emotional resolution, attitudinal harmony and toning are more advanced aspects of the practice of self-applied health enhancement. These self-applied tools generally serve to support the practitioner in moving beyond the first layer of the quest for better health and comfort. In the use of these preliminary practices, areas such as self-esteem, personal empowerment and spiritual growth are also be enhanced. The more advanced methods are very common in the daily practice of the men and women in the monastic aspect of many spiritual traditions.
The preliminary methods of breathwork, movement and relaxation can be learned and practiced as individual techniques. However, when integrated into a singular practice they become even more powerful. This integration of breathing practice, relaxation techniques, gentle movement and self massage also saves on time which is so precious to most people in our Western culture.
Traditions of this type of practice from both China and India have integrated the preliminary methods for thousands of years into systems that are highly refined.
The preliminary methods are profound in effect and yet extremely simple to learn and apply.
In the Chinese practices of Tai Chi and Qigong, the methods are merged into a singular activity which is sometimes called moving meditation or meditation in motion. Literally millions of people practice these methods daily. Children in schools, industrial workers in factories, elders in the parks and patients in hospitals all apply the preliminary methods faithfully on a daily basis.
Each of the following are offered to give the reader the preliminary methods of self-care in the simplest of terms.
There are several guidelines which will help to make these new aspects of your life most effective while keeping your interest and not taking up too much of your time:
These simple methods practiced by us all, vigilantly and on a daily basis, can precipitate an absolutely remarkable revolution in the history of human health care and medical evolution.
It is a bit unusual to us in the Western world to consider the importance of breathing techniques. After all, we are always breathing, aren't we? It seems a little silly to put extra attention to something we do naturally every day. Notice your own breathing. Isn't each breath actually very shallow? Does your posture or position encourage or restrict your ability to take full breaths? If you observe carefully, you will probably realise that you are utilising one quarter or less, of your actual lung capacity.
There are numerous beneficial physiological mechanisms that are triggered when we turn our attention to the breath and then increase it's volume. When volume, rate and attention level are altered - dramatic, beneficial physiological, and emotional changes can occur.
The action of the lungs, diaphragm and thorax in breathing are a primary 'pump' for circulation of the lymph and cerebro-spinal fluid. This mechanism of breath may be more important to the lymphatic system than actual body movements. In addition, the breath is of course our source of oxygen, which is the key element in the body's ability to produce energy. The act of relaxed, full breathing moves the function of the autonomic nervous system towards balance or homeostasis.
People who have learned and used breath practice as a part of their daily personal system of self-applied health enhancement respond more quickly to treatment, no matter what type of physician they are seeing.
Individuals who are well are able to remain so, and can adapt to greater stress, as well as possess greater endurance when they keep breath practice in their daily self-care ritual. Inspiration is the rush that one feels when over taken by spiritual energy, it is the force that impels one forward into life, and it is the divine influence that brings forth creativity and vitality. Inspiration is, also, "to breathe in ". The breath is a link to the most profound medicine that we carry within us. Within this nearly unconscious gesture, a breath, that we enact 1,261,440,000 (1 and 1/4 billion) times in our life span there is a simple yet profound healing capability.
Because we are generally addicted to complexity and busyness, reaching a state of authentic relaxation can be a challenge. Many of us are locked into worry, hurry, overwork and compulsive behaviors and the mind is very difficult to quiet. In fact our minds can be the most incessant of chatterboxes as anyone beginning meditative practices can tell you.
The beauty of these progressive relaxation processes is their simplicity, and their ability to allow the mind to have an easy focus. When the attention wanders off of the process you need only return to the breath and the sequence of awareness points. In contrast to meditation which, in many traditions, attempts to empty the mind with accompanying images, any one, including young children, harried executives or older individuals whose habits are more deeply set, can do these activities.
There are a number of advanced relaxation and meditation methods which include concentration, focus, intention and visualisation that are used to regulate body function, move the Qi or vital energy to specific areas of the body and even project this energy outside the body as evidenced in the Martial Arts. These simple methods when used on a daily basis, accelerate the individual's health and personal development practice to a greater level of power and refinement.
Clearly, movement practice, breath practice and relaxation practice enhance each other. There is a special synergy when they are blended into one activity. You are in charge of how to bring these together. Remember to invent your own practice and have it be fun, even inspiring. Commit yourself to mastering these practices. They are, at their least, incredible healing tools that you can use right away for no cost to help you to rehabilitate your health and literally regenerate temporarily deficient and exhausted tissues, glands and organs. At their greatest, they are the seed skills for enhanced mental and physical capability and they are the foundation tools for growth and actualisation of your potentials.
Activities and Practice Exercises
Full Chest and Abdominal Breathing
This method is simply a deepening of the breath. Take slow, deep, rhythmic breaths through the nose. When the diaphragm drops down, the abdomen is expanded allowing the air to rush into the vacuum created in the lungs. Then the chest cavity is expanded, allowing the lungs to fill completely. This is followed by a slow, even exhalation which empties the lungs completely.
This simple breath practice done slowly and fully, with intention, concentration and relaxation activates all of the primary benefits of therapeutic breath practice. In Qigong and Pranayama the breath is retained for additional benefit.
Application Suggestions:
Health maintenance: 6 to 10 repetitions, 2 to 3 sessions per day.
Health enhancement: 6 to 10 repetitions, 4 to 6 sessions per day.
Disease intervention: Getting started: 2 to 3 repetitions, once or twice per day. Start slowly with what is comfortable for you and build up to 15 to 20 repetitions, in 10 to 15 sessions per day.
Remember to keep it easy and fun.
Holding one nostril closed, inhale and exhale slowly and deeply. Then hold the opposite nostril closed, inhale and exhale deeply. This breath is often done in preparation for deep relaxation or meditation. You will notice that usually one or the other of the nostrils is more open. If you breath on a small hand mirror, the patch of mist from one nostril will be larger than from the other. The ancient practitioners of Yoga in India were aware of the significance of this and employed this knowledge to enhance health and consciousness. Western science did not notice this phenomena until the 1800's. It has been found recently, through the application of current neuroscience, that the practice of alternate nostril breathing helps to balance the right and left hemispheres of the brain, and is thought to generate activity across the corpus collosum which joins the two hemispheres.
Applications Suggestions:
Health maintenance: 10 to 12 repetitions, 2 to 3 sessions per day.
Health enhancement: 10 to 12 repetitions, 4 to 6 sessions per day.
Disease intervention: Start slowly and build up to 15 to 20 repetitions, 8 to 10 sessions per day or up to even 100 repetitions in a single session.
Getting started: 10 to 12 repetitions, once or twice per day. Notice that this method is very quieting.
Our first act when we emerge from the womb is to inspire. Our last act is to expire. These breaths, first in and finally out, are like parentheses that encompass our corporal life. It is no surprise that the breath would be so remarkably linked to the power of healing.
This is another extremely simple method that initiates the relaxation response. Begin by taking slow deep breaths. Repeat these messages to yourself.
"My hands and arms are heavy and warm" (5 times).
"My feet and legs are heavy and warm" (5 times).
"My abdomen is warm and comfortable" (5 times).
"My breathing is deep and even" (10 times).
"My heartbeat is calm and regular" (10 times). "My forehead is cool" (5 times).
"When I open my eyes, I will remain relaxed and refreshed" (3 times).
Application Suggestions:
Health maintenance: 2 to 3 sessions per day.
Health enhancement: 6 to 10 sessions per day.
Disease intervention: Start slowly and build up to 10 to 15 sessions per day. Until you are well, you do have time to do this...........
Getting started: 2 to 3 sessions per day.
COMMENT: You will not hear much of breathing techniques in traditional Western medicine because no one can benefit by selling you something to help you do it. The only cost here is your time and if you have any stress in your life this is a simple yet powerful and effective tool that you can use to help combat it.
Our bodies were designed to move. Movement and complexity of movement generate impulses throughout the Central Nervous System including the brain which enable the establishment of neuronal connections and mylenation of the neuronal sheath thus providing a mechanism to speed up the process of learning. All our learning comes from sensory input - especially that generated by movement. We move in order to better see something, touch something, hear or smell something that we wish to know more about.
Movement provides a mechanism or pump for the lymphatic system - pumping lymphatic fluid around our bodies to provide a line of defense against illness and dis-ease, as well as toning muscles and assisting in removal of wastes.
Movement activities may be active -- as in physical exercise, or passive -- as in massage and bodywork.
Sitting down, with the hands starting in the lap, or standing in the Preliminary Posture with the hands dangling at the sides begin to inhale and move the hands outward and upward as if you are scooping something useful, even precious, from the air around you. When your hands are slightly above and in front of you, the inhalation should be complete. Then bring your hands, side by side, palms facing you, toward your head. Then move them slowly down in front of your face, in front of your chest, in front of your abdomen, exhaling. When your hands reach the navel area, linger for a moment and then repeat.
Many people find this breath practice very calming. It is a kind of meditation that allows for some gentle movement, which often makes it easier for people to relax. Frequently, people who have a hard time meditating find it easier if some mild movement is incorporated. Many who have found it difficult to take a full, deep breath have discovered that the arm movement helps to open up the rib cage and fill the lungs. Allow yourself to relax deeply during this practice.
In China this movement and breath practice is part of a powerful Qigong method called "marrow washing," which gathers energy (Qi) from nature and then purposefully stores it in the marrow of the bones, like electrical potential in a battery. As the hands pass over the body, focus intently on the energy penetrating through the surface of the body, through the flesh and muscles, and through the surface of the bones to be stored in the marrow. This stored energy becomes an available resource to vitalise the organs and glands, harmonize imbalances, and heal disease. During the activity, allow yourself to float free of concerns and simplify your thoughts. Move toward a state of mental neutrality where you are simultaneously cheerful and indifferent.
You may, if you wish, imagine or visualize that you are gathering healing energy from around you --- from the universe, heaven, God, or a marvelous pool of healing waters. Bathe yourself gently in this rich resource. Allow the healing energy to penetrate deeply in order to nourish the organs and glands.
You may want to turn and face the different directions. From the east gather the energy of spring, of awakening and sprouting. From the south gather the energy of summer, of maturing and ripening. From the west gather the energy of autumn, the reward of the harvest. From the north gather the energy of winter, of patience and rest.
As you relax in this practice you may feel the warmth of your hands as they pass in front of your face. The Chinese call this "Qi sensation." Rest in the rhythm of the movement, allowing the breath to be natural as you go deeper into relaxation. Notice that very soon you begin to feel carefree, lighter. You may become aware of a soothing floating sensation that makes you feel filled with lightness, as if the cells are less compressed, less dense.
Application Suggestions
Benefits
The movement of the arms increases the lymph flow in the chest
and shoulder area, which makes this practice particularly helpful
in preventing or resolving disorders and discomforts in the chest
and neck area. Be sure to combine significant expansion of the
upper ribs with the lifting of the arms. The rib cage is expanded
and lung capacity is increased. The deep inhalation causes the
diaphragm to compress the abdominal organs, which triggers the
elimination of metabolic by-products from the intracellular
spaces-spaces be-tween the cells in the organs and glands.
Because the intention of this practice is to calm the mind and deepen your relaxation, it has a strong effect on your neurochemistry, enhancing the naturally occurring internal mechanisms that support self-healing and self-restoration through the autonomic nervous system and the immune system.
Remember, if you find it interesting, to be aware of the circulation of the energy that the Chinese refer to as the Qi. It is astonishing that the ancient Chinese, with no scientific knowledge of he actual physiology of the bone marrow or of its value, had an | intuitive sense that the marrow was where vitality is stored. All red and white blood cells and almost all immune cells are born the marrow. Somehow the Chinese intuition was quite enlightened regarding self-healing thousands of years ago.
Self-Applied Massage of the Feet
The toes and ball of the foot are reflex points to the upper part of the body. The central area of the arch is a reflex to the torso. The heal is related to the parts of the body below the waist. While it is interesting to know what each aspect of the foot is a reflex to, it is not important to the outcome of the therapy. Please do not sabotage the whole body benefits that you can receive from the application of massage to your to your feet by needing to know what each sore area represents. Find the sore points and work on them, keep it simple.
First do pressure massage over the entire foot. Usually the bottom of the foot is the primary focus; however, the top of the foot and the ankle area are rich with reflexes as well. As you are massaging the whole foot note areas of particular tenderness. Come back and work specifically on the tender areas. These are the reflexes that need it the most. Stimulating them and working out the soreness will help the organs, glands and tissues that are associated through the reflex mechanism to function in a more efficient way.
Generally the pressure is applied by the thumbs. It will take a while to build up strength in your thumbs. Alternate the techniques for pressure application by using bunched, extended fingers, the knuckles, the heel of the hand or a gripping motion where the whole hand provides the force for pressing inward with the four fingers. Start with light pressure and work up to substantial pressure. Imagine the pressure necessary to impress a new tennis ball or the force necessary to pick up a brick between your thumb and index finger. These are images to give you guidance on the amount of pressure necessary. If it hurts, back off. Notice that over a few days generally the amount of tenderness or soreness will change.
Self-Applied Massage of the Hands
The basic technique of self-applied massage for the hands is the same as for the feet. However, the hands are much easier because they are so easy to reach. Without sitting down or having to remove your shoes you can go right to work. You can do this anywhere at any time. There are certain ancient theories in Chinese medicine that link areas of the hands to particular organs and functions. In one system associated with the ancient classic of philosophy, the I-Ching, the palm of the hand is depicted as a bowl with the aspects of nature around its interior.
In the self-applied massage of the hands the system is far from esoteric. Massage your hands all over with firm pressure. Notice areas of tenderness. Return to the tender areas and administer firm pressure for a few minutes. These tender areas are associated with organs and functions that are not operating at their most healthy levels.
Self-Applied Massage of the Ears
The traditional systems of medicine from the Asian cultures have always had some type of massage stimulation to the ears. When you work on your ears you will notice that within 4-5 minutes of vigorous massage your ears get hot. This is caused by the increase of blood flow to that area. The Chinese say, "When the blood is increased to an area the Energy (Qi) is increased to that area as well. If you have someone else rub your ears you will notice that your ears are extremely sensuous. This is because the ears are heavily enervated. The combination of the presence of the nerve, the effect of the pressure and the heightened circulation causes stimulation to the reflexes of the ear. Through this reflex system, all parts of the body can be influenced through pressure massage.
In the critical disease of addiction to alcohol and to drugs, the emerging treatment of choice is acupuncture. This is a wonderful breakthrough because the former treatment of choice was drugs. It is ironic and sad that our best technique to detoxify addicts from drugs was more drugs. The drug treatment happened in extremely expensive treatment facilities; whereas, the acupuncture treatment is effective for most people in a completely out patient setting. This is a revolution in health care.
The acupuncture points for this treatment are all in the ears.
Research has shown that at least one way in which the stimulation of ear reflexes works is through the activity of the brain chemistry, specially the neurotransmitters. Acupuncture or pressure stimulation of the ear reflexes stimulates the productivity of important neurotransmitters.
Massage of the ear is similar to massage of the foot and hand. Begin with moderate pressure and work over the entire ear on both sides. Notice areas of discomfort. Return and work the uncomfortable areas vigorously. This may not bring immediate results but vigilant application of self-applied massage over time has helped many people to overcome serious health disorders.
In 1989 Western science finally "discovered" something that has been common knowledge in the Asian cultures for thousands of years. Slow, non-intense, daily practice of moderate exercise, as it has been done in China through Qigong and in India through Yoga for centuries, is now emerging, with scientific approval as the fitness enhancement practices of choice. Now, especially when we look to how the Asian traditions have refined this idea over time, the unwell, the bedridden, those limited to wheel chairs, elders and even the partially paralyzed can derive significant fitness building through moderate self-applied practices of Qigong and Yoga.
The movement arts of the Asian cultures are profoundly beautiful and extremely extensive. In China there are literally thousands of movements and postures with variations depending on whether they originate in northern or southern China, in specific families, specific monastic traditions or in one of many lineages of a simplified, preliminary approach that is easy to learn and use to support practitioners toward better health.
Beyond these preliminary movements and postures there are the 108 specific gestures in Yang style Tai Chi and there are other short and long Tai Chi forms. There are the Qigong forms that mimic many animals: tiger, crane, bear, deer, eagle, snake and rhinoceros, as well as the mythological dragon and phoenix. There are forms for the seasons, the climates, the elemental forces of the cosmos, the colors, the internal organs, revered immortal masters and particular health disorders. Some forms are just practical and for fitness, others are esoteric and spiritual. All have fitness and health applications.
It must be remembered that in the Asian cultures the Qi, the vitality or energy, is of foremost importance in health and fitness. The preliminary methods regarding movement and posture may seem strange or senseless; however, they are focused first on enhancing and moving of Qi. Some of the movements and posture which seem to have the least content or action are actually the most profound methods for generating Qi, circulating Qi and enhancing one's own awareness of Qi. Use these movements and postures as a seed to grow your own passion and devotion to your personal practice. Look to the martial arts, to ballet, to yoga, to personal self-expression for inspiration. Admire and copy the animals, as did the ancient physician Hua To. They have an inherent sense of nature's rhythm and law. Borrow from the great masters and the great traditions but also bring your own essence forth as well. Hold to the remembrance that it is the life force, the vitality, the bioenergetic field, the Qi that is your focus.
Basic Movements to
Stretch the Body and Release the Bioenergy
Please remember the guidelines for mastering the self-applied
health enhancement methods (SAHEM). These movements are meant to
be the seeds of your own inventiveness. Please, do not sabotage
your mastery by thinking they must be done a certain way. Make it
up, make it fun, spread the word. Learn from others, add
favorites, steal from the masters; they are always willing to
share. Be careful to honour your limits. Bring the breath and
relaxation practices together with the effort of the movements,
that is the balance. When you have made contact with the extent
to which gentle movement has a profound health effect, you have
become a part of the solution.
The suggested numbers of applications per day and the number of repetitions are present because we love and need guidance. However, everyone is unique, and the numbers are really up to you within the context of the guidelines about fun, limits, the comfort zone, etc. Enjoy!
1. Preliminary Standing Posture
Stand with the feet at shoulders width, toes pointed forward.
Allow the shoulders to relax, the neck and head to be perched
directly on top of the shoulders, deepen the breath. Allow the
knees to be slightly bent. Bring the pelvis into its position as
a bowl in which the organs rest by rocking its bottom forward
helping the lower back to uncurl and elongate. Soften the gaze.
Turn your awareness toward a sensitivity to whatever the body
energy or Qi might feel like.
2. Shaking the Whole Body to Release
and Circulate the Energy
From the preliminary position begin to wiggle the fingers and
bounce, deepen the breath. Increase the bounce and allow the
hands to begin to shake. Add shaking of the head and shoulders.
Relax the jaw. You will find that this is one of the best
exercises to bring immediate sensation of the energy or Qi.
Exaggerate the movement, prolong it, shift weight from foot to
foot, make sounds, find your own best way to use this activity.
Application Suggestions:
3. Twist from the Waist, Swing the
Arms
From the preliminary position rotate the torso. The movement
should seem to come from the waist, although it is actually
initiated at the ground from the feet. The shoulders follow the
waist and the arms follow the shoulders, they just dangle and
swing. Turn the head completely -as far as it will comfortably
go- to look behind. The breath is full and there is a dynamic
relationship between action and relaxant. Bring as much relaxant
to the movement as possible. Notice that the arms and hands hit
the body. This hitting or thumping can become purposeful when
aimed at the reflexes of the kidneys, spleen and liver. This will
be discussed in the section on self-applied massage.
Application Suggestions:
4. Swing the Arms Forward, Rise upon
the Toes, Arms Back, Swing Back onto Heels
Tradition claims that this movement alone, with relaxation and
deep breathing can help to cure serious diseases. Starting in the
preliminary posture rock forward onto the toes and swing the arms
forward. Palms may face backward or forward, you decide. Remember
to make it up and make it fun. Now, rock back on the heels.
Practice will show you how far back you can go. Breath deeply and
relax. Repeat. This is not a fancy gesture but it has profound
potential. Turn your awareness to the forces of body energy for a
lesson in the value of this technique. Remember, patience in your
quest for the sensation of elusive life energy, Qi.
Application Suggestions:
5. Rotation of the Waist With Hands
Warming the Lower Back
Warm the hands up by rubbing them together vigorously. Beginning
from the preliminary position apply the heated, open palms to the
lower back. Rotate the hips to the left by shortening the left
torso and lengthening the right. Next, tilt the tail of the
pelvis forward, the mid-spine curves backward. Next, sway toward
the right hip by shortening the right torso and lengthening the
left.
Finally, tilt the tail of the pelvis upward and backward, the mid-spine bows forward. This is basically a repetitive rotation of the spine bows forward. This is basically a repetitive rotation of the waist. The breath is full and relaxed throughout. The rotation is smooth. Repeat and then reverse the direction. This is a powerful healing tool to effect the organs and nerve plexus in the pelvis and abdomen and the muscles of the lower back an hips.
Application Suggestions:
Application Suggestions:
7. Right and Left Curving of the
Spine
Beginning from the preliminary position bend to the right. The
right arm drops down along the side of the leg and the head bends
toward the right shoulder. The upper left arm rises up on a line
with shoulders and the hand and lower arm dangle form the elbow.
Repeat. Inhale toward the upright, exhale toward the bend. Deep
slow breaths. This is an easy but extremely important exercise
for the muscles along the spine, the neurological reflexes along
the spine and the connective tissue that holds the spine
together.
Application Suggestions:
8. Front and Back Curving of the
Spine Embracing Forcefulness
Beginning from the preliminary position, raise the arms upward.
The upper arms move in line with the shoulders. The forearms and
hands reach upward form the elbow. The hands reach wide open. The
breath is on the inhalation cycle. The spine bends like a bow
with the belly and chest forward. The head reaches upwards, tilts
backward and the gaze goes skyward. The tail bone is lifted
backward and upward. Then, on the exhale, the arms come forward
and the hands clench into fists that close tightly before the
eyes. The elbows remain bent. The spine reverses into the
opposite bow with the middle back curved backward. The head is
bent forward, eyes gaze at the fists and the shoulders are
rounded. The tail is pulled under ad forward. This is the
exhalation and is forceful. Repeat. This is a traditional martial
arts power building movement.
Application Suggestions:
9. Reaching Upward, Stretching
Outward
Begin with feet together. With the inhalation, bring the palms
upward. As they pass before the eyes lace the fingers together
and turn the palms upward toward the sky. Stretch upward, hold
the breath. Rise up on the balls of the feet. Hold for a moment.
Unlock the fingers as the exhalation begins. Extend the arms form
the heel of the palm, pressing outward, as the arms are lowered.
Repeat.
Application Suggestions:
10. Forward Bending Towards the Toes
This is classic toe touching. Feet are slightly apart. Bend
forward slowly. Dangle, relaxed. Stay in the comfort zone. The
goal is to place your palms flat on the ground and straighten
your knees. This may take a life time to perfect. Patience an
perseverance in the practice are the path.
Application Suggestions:
Please contact Gregory de Montfort
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