Aligning the spine with the door frame

Here is a sequence of movement and holds to align the spine by balancing the tension web inside us

1. Stand inside the door frame and raise your arms to place the palms on the top of the frame. Extend up and down from your center and spread the pressure out for 60 breaths
2. Stand before the door frame and place your arms parallel to the ground and resting on the sides of the door frame. Keep your body straight as you lean on the support and hold it for 60 breaths.
3. Stand with the door frame behind you and place your arms parallel to the ground and resting on the sides of the door frame. Keep your body straight as you lean on the support and hold it for 60 breaths.
4. Stand inside the door frame and rotate your shoulders to rest your palms on the sides of the support. Press outward with your entire body as you spread the pressure for 60 breaths. – Keep your neck relaxed as you hold and play with the tension.
5. Stand inside the door frame and place the backs of your hands on the sides of the support. Press outward and arch your spine from hip to head forward. Hold the press and arch for 60 breaths as you spread the pressure all over the body.
6. Stand inside the arch and place your toes touching the sides of the support . Press outward and release your hips for 60 breaths. Exhale the pressure rising from the lower body.

Smile and repeat as needed.