1) a. Rolldowns: Stand with your feet hip width apart
and feet parallel. As you exhale, roll down one vertebra at a
time, neck, upper back, mid back, lower back, until your hands
touch the floor (or as low as you can go). Hold the lowest
position for 5 seconds, DO NOT bounce at the bottom of the move.
Inhale to come back up, one vertebra at a time, lower back, mid
back, upper back, neck. As you roll down your head goes down
first, as you roll up your head comes up last.
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b. Barber Shop Chair: Sit
on your mat with your legs open and feet flexed. During this
exercise it is important that your hips and feet do not move.
Keep your back as straight as possible. Raise your arms to
shoulder height and open to each side. Turn to the side in three
pulses, inhaling each time. As you rotate, imagine that you are
lengthening your spine with each inhale. Exhale to rotate in one
motion back to the middle. Repeat to the other side.
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c. Saw Off Little Toe:
Sit on your mat with your legs open and feet flexed. During this
exercise it is important that your hips and feet do not move.
Keep your back as straight as possible. Raise your arms to
shoulder height and open to each side. Turn to the side in one
pulse as you inhale. As you rotate, imagine that you are
lengthening spine. Turn your back hand palm up, exhale and reach
towards your little toe. Inhale to come up, still facing
sideways. Exhale to rotate back to the middle, repeat to the
other side.
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