| The following set of exercises are designed to | | | | comfortable or nice-as if the lower back is open |
| help you feel your pelvis, low back, ribcage, neck, | | | | or full. |
| head and shoulder blades. They are also designed | | | | Also notice the sensations when your lumbar |
| show you different ways of using your body to | | | | spine is fully bent backwards. What is the position |
| breath. These exercises are designed to help you | | | | of your pelvis? |
| experience your body by moving specific parts | | | | Now adding your breath, inhale while rolling your |
| slowly, smoothly and repeatedly with rhythm. You | | | | pelvis backwards and exhale while rolling it |
| can then focus on feeling the parts that you are | | | | forwards. This action can be added to the |
| moving. | | | | previous action, breathing with the diaphragm, so |
| Once you've learned to feel these parts | | | | that at the same time as you roll your pelvis |
| individually, you could then practice feeling them in | | | | back, you can pull your lower belly in. You may |
| the context of some action, whether a yoga | | | | even find that you can use your lower belly to |
| pose or a Tai Ji movement or rowing or weight | | | | help roll your pelvis back. As you do so, expand |
| lifting or any activity that you do. The intent is not | | | | the upper belly and lift the ribs. Relax when |
| to program you and say that this is the right way | | | | exhaling. |
| or the wrong way, but to allow you to feel and | | | | Pulling head Up, Straighten Cervical Spine and |
| control your body so that you can use it in a way | | | | Spreading Shoulder Blades |
| that is appropriate to what you are doing at the | | | | We've already practiced pulling the head back and |
| time. Better yet, it is to give you the ability to | | | | up while straightening the spine, but here we'll |
| feel the possibilities for each of these parts so | | | | isolate the movement. |
| that you can choose from among them. | | | | Relax the ribs and allow the head to sink |
| As an example, in the twisting section there are | | | | forwards. Now focus on pulling the back of the |
| four different variations of a twist. One involves | | | | head back and up. The chin can pull inwards at the |
| twisting with the ribs expanded, another twist is | | | | same time. You may notice that this action |
| with the ribs pulled inwards, then another variation | | | | naturally causes the front of the ribs to lift. Now |
| is with one side of the ribcage expanded while the | | | | slowly relax your head forwards and down. |
| other is contracted and the final variation is the | | | | Repeat and make the movements smooth and |
| opposite of that. Now even if you can only do the | | | | slow. |
| first two options (expanded or contracted,) in any | | | | Adding the shoulder blades, focus on feeling the |
| situation you can sample both of these options | | | | inner edges of your shoulder blades, the part |
| and notice which one makes twisting easier, or | | | | closest to the spinal column. This is the |
| helps you to twist further or which simply feels | | | | attachment point for most of the muscles that |
| the most comfortable given what you are doing | | | | stabilize the scapula with respect to your ribcage. |
| at the time. | | | | As you pull your head back and up move the |
| In the context of basic principles and foundation, | | | | inner edges of your shoulder blades away from |
| you can consider these exercises foundational | | | | your spine. You may notice that your back feels |
| building blocks for feeling your body and using it in | | | | wider, broader, more open. Relax while exhaling. |
| different contexts. | | | | While doing this action, try to keep the muscles |
| The exercises in this article are all designed so | | | | that sit on your shoulder blades relaxed. Keep |
| that they can be done while sitting. You can sit on | | | | your large chest muscle (Pectoralis Major) relaxed |
| a chair (while looking at your computer) or you | | | | also. You may have to focus on slowly moving |
| can sit on the floor. If on the floor you may find | | | | your shoulder blades in order to feel this action, |
| it to sit on a block or a book so that your can | | | | and in order to feel the position where the inner |
| move your pelvis freely relative to your legs. | | | | edges of your shoulder blades are flat on your |
| Ideally, you can move roll your pelvis far enough | | | | back. |
| forwards that you lumbar spine can straighten or | | | | In some situations, positioning the shoulder blades |
| even assume a "normally curved" position. | | | | can assist breathing. In this instance, the exercise |
| Breathing with Ribs and Spine | | | | is geared towards helping you learn to feel them |
| Together-Lengthening and Relaxing | | | | and control them. |
| Feel your ribs and spine first by bending spine | | | | Twisting and Turning the Ribcage |
| forwards and allow ribs to sink. Hold and | | | | With hands in prayer in front of your sternum, |
| concentrate on feeling the "weight" of your ribs | | | | keep your hands in front of your sternum and |
| and allowing weight to sink down. Notice (and | | | | turn your ribs to the right. Turn your ribcage |
| allow) you spine to bend forwards. Think "Couch | | | | relative to your pelvis and lumbar spine. Twist |
| Potato" or simply slouch. Also allow the head to | | | | your ribs relative to each other. |
| go forwards and down relative to the ribcage. | | | | Keep your ribs and head lifted and move your |
| Next, slowly pull your ribs and head upwards. Pull | | | | upper belly while breathing. |
| up on the back of the head so that the back of | | | | Hold for a few breaths and then pull the ribs in |
| the neck feels long. Make the ribcage feel | | | | while continuing to twist. Hold for a few breaths |
| expansive and spacious. You can also focus on | | | | noticing whether pulling ribs in makes twisting |
| creating space between the ribs. | | | | easier or harder. Did you twist further? |
| Return back to the relaxed position. Sink | | | | Next contract the left side of your ribcage and |
| downwards. Then again, lengthen your entire | | | | open the right side. How does this help (once you |
| spine, ribs and head upwards. | | | | get the hang of it.) Try the opposite. |
| Gradually make the holds in each position shorter | | | | Rest and then try the same options while twisting |
| so that you are smoothly moving from one to | | | | to the left. |
| the other. | | | | In any exercise where we are twisting and |
| Notice the difference in sensations. | | | | turning the ribs, we can expand the ribs, contract |
| As you lengthen your spine inhale, as you round it | | | | them or expand one side while contracting the |
| and relax, exhale. | | | | other. As mentioned, one option may be more |
| The first part of this exercise, holding the spine | | | | appropriate given what you are doing at the time. |
| bent and then straightening it was to help you feel | | | | If you know the options and have experienced |
| each position. Then you could work on smoothly | | | | them it should then be easier to see which one is |
| moving from one to the other. With enough | | | | the best at any one time. |
| repetitions, you should be able to pause briefly in | | | | Bending the Spine Backwards and Forwards |
| a position and then slowly and smoothly move to | | | | Again while sitting, bend the spine backwards. Tilt |
| the other position. You may find that the breath | | | | the pelvis forwards at the same time. You can |
| naturally accompanies these movements since | | | | tuck the chin in and focus only on bending the |
| they are "Breathing Movements." | | | | lumbar spine and thoracic spine (back of the |
| Breathing with the Ribs Only | | | | ribcage) backwards. Notice as you do so how |
| For the next exercise, which can continue from | | | | your belly lengthens and the front of your ribcage |
| the previous, keep the spine upright and long and | | | | opens. To assist this action, focus on the side of |
| only move the ribs. Because you are moving the | | | | your ribcage and push the sides of your ribs |
| ribs only and not the spine, you may notice that | | | | forwards. |
| each breath is a lot smaller. | | | | Just for the experience also try pulling the sides |
| To maximize your breath, focus on each part of | | | | of your ribs back. |
| your ribcage individually. While inhaling and exhaling, | | | | Notice how each movement assists or doesn't |
| focus on moving your front ribs forwards and up, | | | | assist the backbend. For myself (currently,) |
| and then back and down. The bottom side ribs | | | | pushing side ribs forwards makes bending spine |
| move outwards and up and then inwards and | | | | backwards feel better. |
| down. The back ribs simply lift up and down. | | | | Next bend the spine forwards. Pull the side ribs |
| First focus on each of these actions separately | | | | back and then try pushing them forwards. Notice |
| and then focus on them all together. | | | | the results. Again, my personal observations |
| When I use the word focus, I mean focus on | | | | (yours may be different) are that pulling the side |
| feeling or sensing.To feel your ribs move put your | | | | ribs back make this action easier while sitting. |
| awareness on them or in them. | | | | You can hold each position and breath in each |
| Now that you have had the experience of | | | | position, and you can move between each |
| breathing with the ribs and spine together and | | | | position using your breath. |
| with the ribs in isolation, you can feel how | | | | If holding, experiment between breathing into |
| different the two techniques can be. Next we'll | | | | your upper belly, breathing into the front of your |
| focus on diaphragmatic breathing. | | | | ribcage and breathing into the back of your |
| Breathing Using the Respiratory Diaphragm | | | | ribcage. |
| For the next exercise, keep the spine long and | | | | For myself, while bent backwards I find that |
| the ribs lifted. Allow your front belly (the front of | | | | holding my lower belly in and breathing into my |
| your belly) to move as you breathe. It'll move | | | | upper belly feels the most comfortable. While bent |
| forwards as you inhale and back as you exhale. | | | | forwards, I find that I can breathe into my upper |
| Focus for a moment on the bottom half of your | | | | belly just a little bit and that it feels easier to |
| lower belly (the bottom quarter of your | | | | breath into the back of my ribcage. |
| belly)-halfway down from the belly button. Hold | | | | Stretch and Relax |
| this part of your belly inwards while inhaling. There | | | | To stretch and relax the muscles you've been |
| should be a slight feeling of tension running from | | | | using you may find it useful to do an assisted or |
| side to side. You can imagine pulling the front | | | | relaxed twist. |
| edges of your pelvis inwards slightly. | | | | Use a knee or the side of your chair and the |
| Slowly and smoothly relax your belly completely | | | | back of your chair or the floor for leverage, use |
| while exhaling. Repeat enough times that you are | | | | your arms to twist your ribs while relaxing your |
| comfortable with this action. You may notice that | | | | waist and ribcage. |
| this type of breathing is easier than breathing with | | | | Make both your inhales and your exhales feel |
| just the ribs alone. | | | | relaxed and smooth. |
| Next try the same action while lifting and lowering | | | | You can also lay on the floor and with your knees |
| the ribs. While inhaling, gently pull your lower belly | | | | straight or bent, turn your legs and pelvis first to |
| back towards you spine. As you do so, allow your | | | | one side and then the other, using the weight of |
| upper belly to expand and allow your ribs to lift | | | | your legs to help you twist. |
| and expand. | | | | Wrap Up |
| Relax when you exhale. | | | | Most of these exercises involved using the |
| While inhaling, you may get the sensation that you | | | | muscles of the abdomen or intercostal spaces |
| are using your upper belly to push your ribs | | | | (the spaces between the ribs) in one way or |
| upwards. Smoothly relax everything while exhaling. | | | | another. They also, ideally, will help you to develop |
| The diaphragm is the muscle that causes your | | | | your ability to both feel and control your spine, |
| upper belly to expand in this exercise. It pushes | | | | the elements that make it up (the head, cervical |
| downwards on the abdominal organs which causes | | | | spine, ribs, thoracic spine, lumbar spine and pelvis,) |
| them to push outwards on the wall of the belly. | | | | and the relationships between these elements. |
| The diaphragm also causes the "Lifting" sensation | | | | In Basic Principle terminology we can use the |
| when allowing the ribs to lift in this exercise. | | | | word "idea" instead of the word "element." |
| Roll the Pelvis and Straighten the Lumbar Spine | | | | Note on Ideas and Relationships |
| Changing gears slightly, make sure that you are | | | | The ideas we can learn to feel using these |
| sitting in such a way that you can roll your pelvis | | | | exercises are: The head, neck (cervical spine), |
| freely backwards and forwards. Sit on a chair or | | | | ribcage, thoracic spine, lumbar spine, pelvis, |
| on a book or block if necessary. Start with your | | | | shoulder blades. |
| pelvis rolled forwards so that your lumbar spine is | | | | Because the neck, thoracic spine and lumbar spine |
| bent backwards (in a "normal" curve.) | | | | are actually made up of smaller elements, we can |
| Slowly rock your pelvis back just far enough so | | | | actually learn to feel and control the relationships |
| that your lumbar spine straightens. Rock forwards | | | | between these smaller elements. Thus these |
| again. Practice slowly and smoothly rocking | | | | elements could be considered as ideas or as a |
| backwards and forwards while feeling the change | | | | system of relationships. |
| in position of your pelvis and lower back. | | | | Other relationships that we can learn to feel and |
| You may find it helpful to use a mirror. Notice | | | | control include those between the following pairs |
| when your lumbar spine looks straight and notice | | | | of ideas: head and ribcage, ribs and thoracic spine, |
| the feeling that accompanies this straightness. You | | | | ribs and pelvis, shoulder blades relative to each |
| might try fine tuning this position if there is a | | | | other, shoulder blades relative to the spine. |
| position near straightness that feels really | | | | |