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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

1.  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.

Today in our Yin Yoga Class we r-e-e-a-a-l-l-l-y slo-w-w-w-ed it down.  Our focus was on the opening of the heart and clearing the spine.  A natural pairing was some work with the shoulder and the triceps.  I felt so good by the end of class!   I could literally feel the chi running up and down my spine.  It felt like a really great, shiny clean, feeling emanating from my spine.  So cool! 

If you want to read a great article about yoga and the spine go here.  Yoga is a really great answer to chronic back problems.  One of the things I love about yoga is it teaches you to listen to your body and not just push through the pain like some sports. 

As part of our shoulder work we did an exercise that is so simple yet has such profound results. 
Lay on your side on a yoga mat or blanket.  Clear the space around you.  Now start with your arm straight out in front of you touching the floor.  Gently run your arm along the floor raising it toward your head.  Basically drawing a big circle around your body.  You will have to open your hand toward the ceiling as you come around your head.  Continue circling slowly for a few rounds.  
You will feel this the next day.  Such a great shoulder opener!

Benefits of  Twisting:

Indian yoga master B.K.S. Iyengar describes twists as a “squeeze-and-soak” action: The organs are compressed during a twist, pushing out blood filled with metabolic by-products and toxins. When we release the twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing. So from the physiological standpoint, twists stimulate circulation and have a cleansing and refreshing effect on the torso organs and associated glands.

Weekly Challenge:
Spend a little time in twists this week.  A twist can be as simple as sitting in sukhasana and just turning to look over your shoulder.  It can also be as deep as a supported twist on a pillow or a bolster.  Simple full body twists are wonderful for a few minutes before bedtime to unwind and relax.   Enjoy!