Spinal flexor tendon

  

Spinal flexor tendon

1) Archer Pose. Stand with your right leg bent forward, knee over toes. Left leg straight, sole flat on the ground, at a 45-degree angle to the front foot. Hold your right arm straight out in front, parallel to the ground, with your hand as if you were holding a bow. Keep your thumbs up and back. Pull your left arm back, elbow horizontal, as if you were pulling the bowstring to your shoulder. Feel the tension in your chest, look forward, apply a throat lock, stare at your thumb nail as if you were trying to look through it. Hold this position for 3-5 minutes, then repeat, switching legs and arms.

(2) Leg Raise. Immediately after the previous exercise, lie on your back on the floor. Lock your heels and raise both legs about 2 feet off the floor. Hold this position for 1 to 3 minutes, taking deep, long breaths.

(3) Locust Pose. Lie on your stomach. Clench your hands into fists and place them under your belly, just inside the front of your hipbone, next to your groin. Lock your heels together, keep your legs straight, and lift them as high as you can. Hold for 3 minutes.

(4) Bow Pose. Still lying on your stomach, reach back and grab your ankles firmly. Lift your chest off the ground and balance by pulling your ankles back. Hold for 2 to 3 minutes.

(5) Windmill. Stand straight, feet 2 feet apart. Touch the ground in front of your left foot with your right hand. Left arm facing back. Switch sides and continue this alternating movement with long breaths. Inhale, rise fully; exhale, touch your toes. Repeat 25 times on each side.

6) Back Stretch. Stand straight with your feet about 2 feet apart. Bend forward and place your palms on the floor as you exhale. Inhale and rise up, stretching backward with your arms above your head. Repeat 25 times.

(7) Trunk Tilt. Stand with your feet 2 feet apart. Tilt your upper body to the side while extending your arms above your head. Gently alternate sides, inhaling as you tilt and exhaling as you straighten. Do 25 times on each side.

(8) Vital Nerve Stretch. Sit with your legs wide apart. Grasp the big toes of both feet with your index fingers looped over them, the thumb pressing the nail of the big toe. Grasp both big toes firmly, straighten your spine as you inhale. Touch your head to your knees as you exhale. Return to the original position as you inhale, bend down to your left knee as you exhale. Continue this, touching the big toes alternately 25 times on each side, hold the breath, and then exhale.

(9) Forward Stretch. Still in a seated position, close your legs while holding your toes. Inhale as you rise, exhale as you lengthen your spine, leaning forward from your navel. The head comes last. Do this pumping motion 25 times.

10) Plow Pose. Lie flat on your back. Slowly raise your legs above your head until they touch the floor. Arms are overhead, pointing toward your toes. Keep your knees straight, toes pointing forward, and heels bent back. Relax in this position for 5 minutes. Slowly lower your legs back to the floor.

(11) a) Rise up into a candle, raise your legs straight, vertical

b) Then lower your legs behind your head, into a plow pose, but this time with your legs wide apart. Slowly rise from this position into a candle pose, doing this 4 times. Lower your legs and spine and relax into a supine position. Support your spine with your hands, perpendicular to the ground. Most of your weight should be on your elbows. Hold this position for 3 to 5 minutes.

(12) Get into Plow Pose, arms on the floor in line with your spine. Alternate between taking the plow position and lying flat on the floor on your back. Do this 50 times. You can use your hands to help you lift and lower your legs.

Relax for 3 minutes.

(13) Sat Kriya. In a corner sitting position, extend both arms above the head, palms facing each other. Interlace your fingers except for the index fingers, which are pointing upwards. Men place their right thumb and women their left thumb on top of the other. Chant the word Sat, drawing in the navel point, and relax it during Nam. Continue this vigorously, with a continuous rhythm, for at least 5 minutes. Then inhale, root lock, and draw the energy up from the base of the spine to the top of the skull. Exhale, hold the breath, and close all the locks. Inhale and relax.

(14) Guru Pranam. Then immediately bend forward into Guru Pranam. Place your forehead on the ground and extend your arms forward, keeping your palms together. Concentrate on the point between the eyebrows, whispering softly the words Sa, Ta Na Ma. Do this for 31 minutes.

(15) Inhale while sitting on the corner, raise both arms above your head, the backs of your hands touching. Exhale, lower your arms, only the fingertips touching the ground. Continue this movement for 5 minutes.

(16) Crow Sit. Stand up and extend your arms straight out in front of you, parallel to the ground. Perform 25 deep knee bends into a crow sit, keeping your spine straight and your feet flat on the ground.

(17) Cat-Cow. Get on your hands and knees. Arch your spine and lift your head as you inhale. Arch your spine and lower your head as you exhale. Continue for 5 minutes. 18) Relax deeply on your back for 15 to 30 minutes. Cover yourself so you don’t get cold.

Megjegyzés:

It is suitable for students who have already gained sufficient flexibility and coordinated movement through classes and sadhanas, and whose goal is to remove toxins and drug residues from their muscle tissue. If this sequence is performed every morning for six months, it will align the spine so perfectly that spinal manipulations will not be necessary. For example, this sequence is not performed during a typical Kundalini Yoga practice. Before starting this sequence with guidance, make sure that you do not have any significant physical problems that would prevent you from performing any of the exercises. Unlike most Kundalini Yoga kriyas, there is no 2-3 minute relaxation between each exercise, except where specifically prescribed. The sequence can be modified to suit a general group by reducing the duration of the exercises to 1-2 minutes and adding additional relaxation times between each exercise.