SENSUOUS STRETCHING 2
Filed under: Essays — arlene @ 10:43 pm
Wall Splits for Awareness
The Rewards: This passive exercise will make you aware of tensions you never dreamed existed. Practicing it regularly can improve your stride, release tensions in your pelvis that interfere with sexual response, and give inner thighs the workout they need to keep them smooth and sleek. It is also excellent for learning how to let gravity work for you instead of expending energy working against it.
Here’s how: Sit parallel to a wall, legs extending out in front of you, one hip right up against the wall. Now lie down, swinging both legs up in an arc along the wall as you turn your body around so that you end up at right angles to the wall with your legs in a “V” shape. Let your legs fall gently open with the force of gravity to their maximum width. They should be flush against the wall at all times with your ankles flexed so your feet form almost a right angle with your legs. Relax and let go. You’ll feel an ache at the inside of your thigh caused by excess habitual tension. Just be aware of it. You’ll find the ache will change in character until it becomes not unpleasant as your muscles start to let go. Gradually your legs will open more and more. Don’t force anything—just let it happen. Stay in this position for three minutes with your eyes closed, being quietly aware of the feelings in your body.
Lean-tos for Freedom
The Rewards: This movement opens up the chest cavity, improving your breathing. It can even widen the breadth of your emotional response, bringing you a new sense of freedom all over. It also relieves lower back tension, which can result in menstrual pains, and increases the flexibility of your arms at the shoulders.
Here’s how: Standing three to four feet from a wall, arms at shoulder width, place your hands against the wall two feet above your head. Lean on your hands, letting your head and neck drop forward with the pull of gravity and allowing your chest to sink downward so that your back is bowed. Spend no more than half a minute in this position. Repeat three times.
Stretch Back for Length
The Rewards: This posture eliminates excess tension in shoulders, throat, and pectorals, and is excellent for combating a double chin as well. It brings with it a remarkable sensation of loosening and freedom in the upper half of your body.
Here’s how: Using a low table over which you have placed a folded blanket, push the table near a wall and then lie down on your back on it so that your shoulders come just to the edge and your legs are in a relaxed position with your feet flat against the wall. Your head needs to hang loosely over the edge (you will find that you continually have to remind yourself to let go of your head instead of trying to support it). Now interlock your fingers or loosely hold a small stick and try to keep your arms straight as they are extended over your head and allowed to drop with the force of gravity. On coming up out of this position, come up slowly and roll over to one side before lifting yourself. Begin by doing the posture for two minutes and then gradually increase your time to four.
The Neck Stretch for Beautiful Carriage
The Rewards: This challenging exercise releases the tension in your neck and promotes a fresh flow of blood to your head. It also lengthens the whole back, relaxes the muscles in your eyes, relieving eye strain, and can also help headache and migraine sufferers by eliminating tension in the neck and shoulders that spurs the pain. It is also great for relaxing if you ordinarily have trouble sleeping.
Here’s how: Lying flat on your back, legs stretched out in front, hands by your sides and palms on the floor, bend your knees and lift your legs slowly over your body and head, pushing down with your palms until you are as far onto your neck as possible, keeping your chin well in and head straight. (If your feet don’t easily touch the floor, you should use a cushion or low chair to rest them on.) Go easy. Relax and let go as much as you can being aware of where you are stretching. This exercise contains the whole secret of the effort of making no effort. At first you might feel a bit nervous about the unusual sensations it brings with it but after one or two tries you will be able to let go. Time: one minute, then gradually increase to five.
Twist-overs for Waist and Spine
The Rewards: This movement lengthens the chest and front shoulder muscles, restoring flexibility at the shoulder joints. It also helps trim down a spreading waistline and midriff. The twisting motion gives elasticity to the spine, making it stronger and more supple and helping to protect it from backache.
Here’s how: Lying on your back, draw up your feet and cross your legs, left over right, then tuck your left foot under your right calf. Lock your legs in this position and then slowly take your knees over and down to one side to touch the floor, stretching your left arm above the head and gently working your shoulder down to the floor (it may not go all the way to begin with, but it will in time). Now, in a wide and gentle arc, move the same arm around in a half circle until it reaches your side, working your shoulder down to the floor in tiny stops along the arc. Repeat this three times, taking about half a minute for your arm to travel through the arc each time. Change legs and repeat.
