a. (preliminary movement) While seated, grip the legs of the chair with your legs, so that the lower body does not move. (N.B. Muller recommends placing a mirror behind your for this exercise). While INHALING, slowly twist to the left (using the waist) until you are able to look at yourself in the mirror. Keep …
Continue reading “13. Slow Trunk-Twisting to Alternate Sides (with Rubbing)”
a. (preliminary movement) Stand with hands on hips and feet wide apart. EXHALE deeply and bend the left knee. At the same time, lean the trunk sideways over the right leg which should be kept straight at all times. (Do not bend over the right leg, but rather to the side, using your obliques). INHALE …
Continue reading “12. Slow Trunk-Bending Sideways with half Knee-Bending (with Rubbing)”
a. A. Trunk Bending: While standing, legs apart and straight, bend from the waist, backward (INHALE), then forward to the knees (EXHALE). No pause, smooth movements; relax the neck and back on the way down. Perform 20 of each set. b. B. Abdominal Movements: Lay hands flat on stomach. INHALE just until you have distended …
Continue reading “11. Full Slow Forward and Backward Bending (with Rubbing)”
a. A. Arm movements: Standing or sitting, INHALE and extend both arms to the side (perpendicular) to the body and backward. EXHALE and bring the arms forward and across the chest (one hand touching the shoulder, the other tucked under the armpit; alternate this each time). Do this 10 times. b. B. Knee-bending: Standing, feet …
Continue reading “10. Rubbing of Arms and Round shoulders, with Full Knee-Bending”
Rest your right hand on a door handle (or the like) and rub the top and sides of one foot 25 times with the other foot. At the same time rub with the left hand the back of your neck as far as you can reach starting down the middle of the back, then all …
Continue reading “9. Rubbing of the Feet, Top of Back, and Round the Neck”
a. (1stº) Leaning on chest of drawers (or bed-frame), stand 3 feet from object, with hands on top of drawers, shoulder-width apart. While INHALING, lower body to hands, turning hands in, elbows out. Body stiff, heels off ground. While EXHALING, push body back up to original position. Perform 10 of this set. b. (2ndº) On …
a. (1stº) Sit on a chair or stool with your legs gripping the legs of the chair. While INHALING, slowly raise the arms sideways to shoulder height with fists closed lightly and arm muscles relaxed, focusing on using shoulder strength alone to raise the arms. During EXHALATION, lower the arms and twist to the left, …
Continue reading “7. Slow Trunk Twisting with “Forward”-Leaning”
a. (1stº) Lie on back with hands supporting head. Lift left leg straight (with toes pointed) about 45º and rotate in a circle about 30″ diameter. INHALE on upward movement, EXHALE on downward. Do six of these, followed by two circles as large as possible (toe pointed, elbows steadying body). This is followed by the …
a. (1stº) (seated) Small (12″) arm circles (forward, palms up) for three full breaths, followed by two large circles that should almost touch the ear (each arm separately, and loosely, circled for one full breath each). This is then repeated in the opposite direction (backward), palms down. b. (2ndº) (standing) As above, except standing, one …
a. (1stº) A. Slow Trunk Twisting (seated): Hands on hips, twist upper body left and right, alternately inhaling and exhaling. After 5 movements, pause and hold. 5 more, with opposite inhalation/exhalation. b. (1stº) B. Sideways Bending (seated): On chair, with limp arms, bend deeply side to side, allowing hand to touch floor. Perform 19 movements, …
Continue reading “4. Slow Trunk-Twisting with Sideways Bending”
