According to Yogi Bhajan,
Age is measured by the flexibility of the spine.
Therefore,
To stay young,
We have to stay flexible.
The spine moves in five ways,
Five actions.
Extension,
Bending backward.
Flexion,
Or bending forward.
Lateral flexion,
Side bending.
Axial rotation,
Or twisting.
And axial extension,
Or lengthening.
Extending along the axis of the spine.
In order to maintain a healthy,
Flexible spine,
All of these actions must be performed with regularity.
So,
Let's practice them together right now.
First,
Establish the foundation.
All healthy movement is built upon a steady foundation and proper alignment.
Whether you are seated on the floor or in a chair,
Find the tripod created by the tailbone and the sitting bones.
Draw the tailbone down and sit right atop the sitting bones.
Feel the stable base as the anchor of the spine.
Now,
The alignment.
Many of us go through life leading with our heads,
Technically in forward head carriage.
The goal is to open and expand the chest center,
The heart space,
To create balance between the heart and the head.
Widen across the collarbones and draw your shoulder blades down your back.
Feel the shoulders aligning over the foundation you've created at the base of the spine.
Notice now the movement of your breathing around your navel.
Gently rising and falling.
Breathing in down to the navel.
Breathing out,
Soften down into your foundation.
Again,
Breathe in.
And out.
Once more,
Breathe in.
And out.
Beginning to connect the breathing to movement,
Slowly lower your chin toward your chest as you breathe out next time.
Stopping at a comfortable point with no stress or strain.
As you breathe in,
Lift your chin,
Opening the front of the throat.
Keep going as if you are nodding yes.
Take it slowly.
Feeling,
Listening,
Observing all the way.
As you are nodding yes,
Perhaps connect with what you affirm about yourself and the world today.
Returning to a neutral position on the next exhale,
Turn your chin toward your left shoulder.
Bring your gaze back through center on the inhale.
And turn your chin toward your right shoulder as you exhale again.
Inhale back to center.
And continue moving your chin side to side as if you are saying no.
But move slowly as you can.
Listen.
Observe.
Perhaps connecting now with what you disavow or say no to.
Self-limiting beliefs.
Any limitations you've placed on yourself.
Say no.
Back to center.
Inhale to lengthen up through the crown.
And exhale to bring your left ear toward your left shoulder.
Relax and soften down the right side of the neck into the shoulder.
Keep the shoulder widening.
Then slowly bring your chin down toward your left collarbone.
Exhale to bring your chin forward towards your right shoulder.
And begin pausing where it feels best.
Great.
Now come back up on an inhale.
And lower your right ear toward your right shoulder on the next exhale.
And begin turning your chin now toward your right collarbone.
Pause and soften where you can.
Perfect.
Now inhale back to neutral.
And sit up tall.
We've now performed the five actions in the cervical spine,
The neck.
So let's keep going with the rest of the spine.
Beginning with the yes action,
Moving between extension and flexion.
Breathing in,
Move your shoulders and tailbone back as you bring your chest center forward,
Rocking to the front of the sitting bone.
Breathing out,
Draw the chest center and navel back toward the spine as the shoulders and tailbone come forward.
Inhale,
Lengthening the front body.
Exhale,
Expand the back body.
Take the next three breaths on your own,
Finishing with an exhale.
Inhale to lengthen upward,
Sitting up tall again,
Moving on to the no action or axial rotation.
Rest your left hand on your left leg.
Sweep your right hand back to the floor or the back of the chair.
Inhale to lengthen upward.
And exhale to bring your shoulders around to the right.
Continue lengthening upward on each inhale and subtly twisting the shoulders around on the exhale.
Your left hand may cross to the right side if you like.
Remember,
No stress,
No strain.
Be sure your foundation is grounded.
Release on an exhale,
Returning to neutral.
Inhale to lengthen up.
And exhale to twist in the other direction.
Left hand sweeps back to provide support.
Lengthening up on the inhale.
And softly deepening the twist on the exhale.
Release back to neutral on your next exhale.
To practice lateral flexion of the spine,
Place your right hand on the floor or chair next to you.
Inhale to lengthen upward and lift your left arm.
Soften your left shoulder blade down as you come up and over to the right on the exhale.
Round your left sitting bone and breathe into the left side ribs.
You may lower your left hand to your left shoulder if you prefer.
Inhale back to neutral.
Exhale,
Ground into your foundation.
Inhale,
Right arm rises.
Exhale,
Up and over to the left.
Breathe into the right side.
Remember,
Your hand can come down to your shoulder if that is more comfortable.
Inhale back to neutral.
And focus on the fifth action of the spine.
One that we've been practicing all along.
Axial extension.
Lengthen the spine upward,
Extending along the axis.
Feel your foundation.
And feel your spine lengthening up to the crown of your head.
Breathe in deeply along the length of the spine.
And breathe out to soften and release.
Take a quiet moment to feel and observe.
And now congratulate yourself for loving your spine today.
Please come back soon and often to maintain a healthy,
Flexible spine.
