Notes from Class: Save your back

We break weather we overload our spine or if we completely avoid loading it. Being smart about it will keep us both able and mobile. Let’s start.

Make your breath the regulator of beginning and end. The tempo setter.

1. Stand a step away from the wall and place the top of your head on it with your palms between your top and wall. Relax slightly and walk turning right and left letting your cervical spine release tension and build strength.
2. Stand a step away from the wall and place both hands or fists on the wall overhead. Release one fist and opposing foot and rotate the body to one side and the other and then repeat with the other fist and foot. Allow the spine to lightly twist and unwind.
3. Stand a step away from the wall and with your side to the wall. Raise your arm that is further from the wall overhead and arch your spine upwards and toward the wall. Once you touch the wall, press against it from your feet and return to the start. Repeat to each side.
4. Place your back on the ground and your legs folded together with your ankles close to your behind. Raise your hips in a circle in one way and then the other. Make sure you allow your lower back to relax to the ground each time and initiate the movement from the breath and at the same time the back and the legs.
5. Place yourself on one fist and both feet. Bend at the hips till you create a straight line with your upper body and arm and back down. Change arms and repeat. Focus on moving smoothly under control and balancing.
6. Place yourself on your fists and toes facing downward. Bring your ground contact points to the sides of your body and slide from side to side parallel to the ground and close to it.
7. Place yourself on your fists and toes facing upwards. Bring your contact points in alignment with your spine and slide forward and back side parallel to the ground and close to it.
8. Place yourself on your fists and toes facing downward. Bring one arm and opposing leg in the air and arch them to meet over your back. Repeat for both sides. Allow the neck to move with the movement of the rest of the spine.
9. Place yourself on your feet in a squat. Release one knee forward and opposing behind backwards and roll back into a shoulders stand without placing yourself on your spine. Rock back with your breath to your feet and repeat to the other side.
10. Place yourself on your knees and shins. Rock forward and transfer your mass to your fists and advance yourself a step. Repeat and let the breath distribute the tension in your body evenly.
11. Place yourself on your feet in a squat. Lean backwards and rest yourself smoothly on one fist and then both. Advance one step and repeat.

It is easier to help yourself and others when you are well.