On the floor supine, is divine!
You don't have to believe anything is sacred
Just let yourself feel like you would if everything is.
Being relaxed is a skill.
Stimulant hormones take 20-30 min to metabolize out of the bloodstream.
Any surprise releases the hormones in seconds.
Before you start:
Empty stomach.
minimum 2-3 hours after eating
water 20-30 minutes before exercise
Non-restrictive natural fiber clothing.
knees waist shoulders
bare feet
Quiet floor space:
about 6ft by 6ft
natural fiber rug/mat
Fresh air:
window open a crack or outside!
part A:
try to pay attention to what your spine feels
keep it long straight and flat
Lie down on your back.
wiggle to get comfortable
Breathe!:
place one hand on belly
feel it expand like balloon on inhale
squeeze it all out, tummy hollow on exhale
longer and deeper with each breath 10X
then relax, breath normal
Leg lifts.
arms down on floor, palms down
moving with the breath (mwb)
inhaling pull one knee up to your chest
exhale as you lift/push foot straight up
to comfortable limit (CL)
breathe normal as you hold leg up
then deep inhale...
exhale as knee bends and foot drops down
let leg return down flat on the floor.
breathe normal and relax (BNR)
repeat three times each leg
then 3X with both legs at once!
try to get knees straighter each time
try to inhale leg(s) all the way up
while feet are up:
twist ankles in circles each direction
point toes, push them up, knees straighten more
pull toes back, push heels up!
return to resting posture flat on back
arms on floor palms down (RPB)
long deep breath, relax (ldbr)
you may now return to normal programming
