This week in yoga class we played with some non-linear movement. It is really one of my favorite ways to free up the spine and get some really warm energy running through my body. This is a simple exercise that you can try right before bed or first thing in the morning to really help with any spine issues and as a deep relaxation for the mind.
Non-Linear Movement
- Start in Sukhasana (criss cross) , leave the left leg in place and turn the right leg out. I call this the Z position because your legs kind of resemble a Z shape.
2. Gently lean forward over your left knee and start to move through your spine and belly. These movements can be big or small. It is most like an undulation or a ripple through the spine and belly. I lean onto my hands and take advantage of moving high and low with this movement.
3. Gently crawl your hands back moving deeper into a twist as you continue with your undulations. Keep your breathing soft and gently but definitely use Uijia Breath here.
4. Once you have reached your maximum, spend a few moments breathing and moving and then start to crawl back slowly, moving past center and twisting the opposite direction for a bit.
5. When you are ready move gently back to center. Take your right leg back to center and fold forward for several breaths
6. Repeat on the opposite side.