If you have any spinal
problems or osteoporosis you will want to avoid this exercise.
In all cases twist lightly don't push into the poses.
From savasana, bend your left knee and slide
the foot toward your buttocks. Place a tie around your thigh.
Relax the shoulders, keeping them on the floor.
the foot back into the floor, press and lift your buttocks 4-6
inches. Rotate to the left, shifting your weight onto the
right buttock. Place the sole of your left foot on top of your
right thigh, just above the knee if it is comfortable, or
leave the foot resting on the leg.
Extend your left arm along
the floor directly to your left, palm facing up, and bring
your right hand to the top of your left knee. Inhale and
lengthen your spine, then as you exhale, begin to rotate the
left side of your pelvis around toward the right. Finally,
lift your head slightly and rotate it to gaze out over your
outstretched left arm, then place the rotated head back on the
Breathe smoothly and naturally as you hold the
pose, lengthening and opening more and more through your
To exit, rotate your head back to center,
inhale and lengthen your spine, then as you exhale, rotate the
lower body back to center once again. Slide your buttocks back
to center and extend your left leg on the floor, coming into
Pause to integrate the effects of the pose,
then repeat to the other side.
Lie on your back with your knees bent. Inhale and feel
as if a balloon was tied to the belly and was lifting the
lower lumbar curve off the floor and the tailbone down. The
buttocks remain on the floor. As you exhale press the lower
back into the floor and the tailbone up. Feel as if you are
massaging the lower back as the pelvis rolls.
Assume a prone position with your forehead on
the floor and feet hip-width apart (or less). Place your palms
on the floor beside your chest, elbows close at your sides.
Gently lengthen back through your legs during the entire
On an inhalation, curl your torso off the
floor in three stages: First use your neck muscles to lift
your head (and only your head) as far as possible (without
jackknifing the neck). Then use your upper back muscles to
lift your chest as far as possible. Finally, press the pubis
into the floor and use your lower back to lift you up as far
as possible (but without lifting the navel from the
Use your arms to provide stability and
support, but not to push yourself up into the pose. Keep your
elbows in at your sides, shoulders relaxed away from your
ears, and shoulder blades spread wide. Gaze softly upward,
keeping the back of your neck long. Breathe smoothly and
naturally as you hold the pose, and affirm mentally, "I rise
joyfully to meet each new opportunity."
To exit, inhale and lengthen your spine; on
the exhalation release your torso slowly back to the
Lying on your back, bend the knees and bring
the soles of the feet together. Relax and feel the openness of
Lying on the back near a wall, extend your
legs and rest your feet on the wall, making sure your sacrum
is on the floor. Place a pillow or blanket under the buttocks
to increase the feel of the inversion. Caution ask a Doctor if you
have heart conditions, do not place pillow under buttocks.
Lie on your back and stretch your legs away from your head
to lengthen your spine. Rest your feet slightly wider than
hip-width apart, letting them roll out to the sides. Stretch
your shoulders down away from your ears.
You may feel more relaxed by
laying on the floor while putting your legs on a chair with
buttocks close to chair legs. Use pillow under head to be
If you choose not to use a
chair put a blanket roll under your knees.
Move your shoulder
blades down your back, keeping them wide apart. Open your
inner arms toward the ceiling, resting your hands (palms up)
far enough away from your body to maintain an open feeling in
your armpits. Lengthen through the back of your neck.
In this, as in all relaxation poses, gaze
toward the spiritual eye behind closed eyelids.
Breathe smoothly and naturally as you remain
in this position and affirm mentally, "Bones, muscles,
movement I surrender now; anxiety, elation and depression,
churning thoughts--all these I give into the hands of
To return to an upright sitting position,
bring your knees to your chest and roll over onto your right
side. Pause, then bring yourself upright
by pressing into the
floor with your left hand and right elbow.