Key Points:
- For our body to work well, we need to “oil” the joints. Ideally, we’d move our body at each joint every single day.
- Our spine can move in three dimensions.
- Today, we focus on twisting.
- Bringing our focus to our spine and each vertebra as we move (or at least try to move – some might be a little stuck at the moment, but that will change!).
- Using the candles exhale to get our core and pelvic floor muscles working reflexively as we twist and so we don’t automatically bulge and/or bear down each day.
- Twisting through the spine will help unlock the 3d rib breathing.
- Sitting on a block or blanket on the floor or on a firmish chair.
- Check that you’re sitting on your sitting bones, your shoulders are above your hips and your ribs are suspended nicely over your pelvis – not lifted at the front (ballerina/gymnast pose) or at the back (slouched).
- Inhale to prepare and then bring your attention to the base of your spine.
- Start the candles exhale, feel your core draw in towards your spine and the breath start moving towards your ribs.
- Start twisting your body to one side one vertebra at a time.
- If you run out of exhale, stop, pause, inhale, and then start the exhale again to finish the movement.
- Your neck and finally your head are the last to move.
- Repeat to the other side and a few more times to each side.
- You might like to incorporate lifting your arms with the movement. Lift the arms up as you start the exhale, your arms frame your body until you’ve twisted to your fullest extent and then you can bring them down back to the side behind you.