Term
| 1. Slow Trunk Circling a. |
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Definition
(1stº) Standing, feet shoulder-width apart, hands on hips, thumbs back. Bend the upper
body back, then lean it left, then forward, then right, and bend back again. Turn this motion into a full circle of the upper body, INHALING for the first half and EXHALING for the second. Keep torso/back straight throughout. Do 5 times in one direction, and 5 the other. |
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Term
| 1. Slow Trunk Circling b. |
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Definition
| (2ndº) As above, but with hands behind the head, just above the neck. |
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Term
| 1. Slow Trunk Circling c. |
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Definition
(3rdº) As above, but with arms fully extended above the head (touching the ears) with
hands interlocked. |
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Term
| 1. Slow Trunk Circling d. |
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Definition
(4thº) As above, but with an INHALATION for one full circle, and EXHALATION on the
next. |
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Term
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Definition
(1stº) While standing, support yourself with one hand on a doorknob or the like, and
the other hand on the hip. Swing one leg forward and then backward, with a straight leg (and knee), with a smooth motion, no pause. For the final few swings, you may bend the knee and kick as high as possible. These swings should last four full breaths for one leg, and then switch to the other. |
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Term
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Definition
(2ndº) Standing, both hands on hips. Perform as above. Over time, ramp up the speed
such that you perform 20 short swings per 2 full breaths. For the large ‘kicks’, move the corresponding arm backward, and the other forward. |
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Term
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Definition
(3rdº) Standing, hold both arms out to the sides with fingers straight and palms pointing
down. While INHALING and EXHALING once, swing the right leg sideways behind the opposite leg in short swings. During the next breath, repeat the movement but in front of the opposite leg. While INHALING, perform short swings, while EXHALING, perform large “loose” swings. In conjunction with the large “loose” swings, thrust the arms to the opposite side that the leg is swinging towards (much like a speed skater would use during spurts). |
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Term
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Definition
(4thº) This is a combination of the 2ndº and 3rdº movements. INHALE and swing the left
leg backwards and forwards in short swings. EXHALE and swing the left leg backwards and forwards in long swings while swinging your arms simultaneously. During the second full breath, repeat the above movement with your right leg. During the third INHALATION, perform short swings sideways (as in the 3rdº) with arms stretched sideways. During the third EXHALATION perform long swings sideways while thrusting arms to the opposite side. During the fourth full breath, do the same sideways swings with your right leg. |
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Term
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Definition
(1stº) Lay on floor with feet under heavy furniture (to just past the toes). Knees are
bent, relax the neck, back and shoulders. INHALE, and just after you begin to EXHALE, lift your upper body to the seated position using your abdominals. This should be a slow, smooth motion with no pause at the top. INHALE again as you lower the body back down. EXHALE again in the rest position. Do 6 of these, moving up to 12 over a few weeks. N.B. Do not roll the body up; do not draw in the abdomen. Rather, distend the abdominal muscle between your knees when in the seated position. Hands can be used to support lifting and lowering, as they lie beside the body, hands flat on the floor. |
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Term
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Definition
(2ndº) As above, but with hands on hips. May alternatively use a stool or raised object
to offer increased range of motion. There should be no pause in the motion at this degree. Begin EXHALATION part way through the lowering body phase, and through the lifting phase. |
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Term
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Definition
(3rdº) As above, but with hands behind neck and head. d. (4thº) As above but with hands fully outstretched above head (arms locked to ears). 4. Slow Trunk-Twisting with Sideways Bending a. (1stº) A. Slow Trunk Twisting (seated): Hands on hips, twist upper body left and
right, alternately inhaling and exhaling. After 5 movements, pause and hold. 5 more, with opposite inhalation/exhalation. |
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