Tuesday, January 8, 2008

Warm-up Stretches in Somatic Body MInd Spirit Integration

Warm-up Stretches

The following are some simple exercises to wake up and limber the body. All of these movements work more effectively in combination with the traditional hatha yoga breath for stretching: ujjayi (prohounced oo-JAH-ya). I call it the Darth Vader breath.

· Keeping your lips closed inhale slowly through your nose. Close your glottis, which is just above your vocal chords; this gives your breath that Darth Vader sound. Breathe fully into your belly.

· Exhale slowly through your nose with your lips closed. You’re now ready for the warm-ups.

Hip Spirals

· Stand with your feet hip-width apart. Relax your body beginning with feet, then ankles, legs, hips, pelvis, belly, shoulders, jaws, eyes and scalp.

· Breathing normally, slowly begin to draw a small circle with your tailbone. Notice the sensations through your whole body with this simple movement. Gradually allow your tailbone to spiral outward. The movement of your hips becomes more exaggerated with each spiral, until your hands dip toward the floor with each pass.

· Stop wherever you are. Feel the unusualness of this exaggerated pose. Reverse the spiral, slowly moving your way back to your center, then stop and notice the sensations in your body.

· One repetition in each direction.

Alan Davidson is the author of the free report "Body

Breakthroughs for Life Breakthroughs: How to Peak Your

Physical, Emotional, Mental, Moral, and Spiritual IQs for a

Sensational Life" available at


Alan's also the author of Body Brilliance: Mastering Your

Five Vital Intelligences, the #1 Health and Wellness book

and Winner of Two 2007 Book-of-the-Year Awards.

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