circling arms, breath in

  This week's topic is more about stretching. We're all pretty good with the simple flexion and extension of the limbs, but in the torso there are muscles that wrap around, and need a different approach. One of the simplest is a standing twist. T'ai Chi and Qi Gong players will know variations of this. This is also good for stretching tendons and ligaments in the hips; additionally it works the spinal column muscles and energizes that part of your body.
Standing with crown of head floating up and tailbone tucked under, soften the knees. Inhale. While you exhale twist around to look behind you. Keep the hips still and the feet flat on the floor. Don't strain. Twist as far as you comfortable can, then slowly and easily return to center while inhaling. Repeat to the other side. Continue as long as you like. To get additional benefits you can add the arms. For those directions, go to my blog and read the very first entry, Circling arms, breath in. Be well!



   The addition of the arm movements that go along with the spinal twisting motion work to open the chi channels in the shoulders, and are all  some form of circling. Some circles are bigger, and some are smaller,deeper or shallower.  Since I am not a T'ai Chi instructor this is just a synthesis of various styles I have practiced.
      The breath is key,as it is in all aspects of life. The free and easy flow of breath signals the body that all is well; so if during these movements, or during a massage, you find your breath is strained, or held, release it and the tension will start to flow out and be replaced by more fluid movement in your body.
    Standing looking forward, allow the top of the head, the crown, to float up.  Tuck the tailbone under.  This straightens the spine. You can start with your hands facing your lower abdomen, palms a few inches out from your body. As you twist to the right the right arm circles out and down and the breath goes out.  At the apogee of the circle which is also the end of the twist, scoop with your hand.  This can be very shallow, or more pronounced, the hand never rising more than about shoulder height; as you circle the arm forward and the torso returns to center, the breath comes in.  The combination is this: the breath moves in as the right arm moves toward the (center of)the body, and out as the right arm moves away from the body. 
     The movements should be fluid and easy, the combination of breath and movement does a great deal to increase energy flow as well as the more grounded bodily fluids, loosens muscles and calms the nerves.  One version of the movement is called Swimming Dragon.  I like that image.