Basic Practice 1a

This First Basic Practice is broken down into parts, 1a, 1b etc. This is to give you resting points where you can review the exercises done so far. If you are just getting into yoga, you could do part 1a on your first day. Then the next day, review 1a before doing 1b.

The following are basic exercises for the spine and shoulders.

Seated Cross Legged Back Bends

The first exercise focuses on repeatedly bending the spine backwards and then allowing it to return to neutral.

While sitting cross legged and keeping your torso upright:

• Slowly lift your sacrum so that your pelvis rolls forwards.
• Then move your sacrum downwards (or let it sink downwards) so that your pelvis rolls backwards.

Repeat a few times while focusing on feeling the movement of the sacrum and pelvis.

Continue repeating the same movement but expand your awareness to include your lower back.

• As you lift your sacrum feel your lumbar spine bending backwards.
• As you lower the sacrum feel your lumbar spine relaxing and bending forwards.

Once you have a feel for bending your lower back backwards and forwards, try to bend the thoracic spine backwards and forwards also.

• As you lift your sacrum first bend your lumbar spine backwards then continue the action upward the spine and bend your thoracic spine backwards.
• Then as you sink your sacrum downwards allow your lumbar and thoracic spine to bend forwards.

Scapular Retractions

The next two exercises are an introduction to isolating, feeling and controlling the position of the shoulder blades relative to the ribcage.

The first exercise focuses on Retraction, drawing the shoulder blades inwards.

While sitting cross legged hands can be on the floor or on your knees.

Lift your chest. Keep it lifted.

• Move your shoulders back relative to your chest
• Then relax them so that they return to neutral.

Repeat this action a few times, then focus on feeling the inside edges of your shoulder blades.

• As you move your shoulders back feel (or imagine you can feel) the inside edges of the shoulder blades moving inwards.
• Then as you let your shoulders return to neutral feel the inner edges of the shoulder blades moving away from each other.

Scapular Protractions

This next exercise focuses on Protraction, drawing the shoulder blades outwards.

Using the same seated position:

• Lift your chest.
• Move your shoulders forwards without dropping or sinking your chest.
• Then relax so that they return to neutral.
• Relax your chest.

Repeat this action a few times, then focus on feeling (and moving) the inside edges of your shoulder blades.

• As you move your shoulders forwards focus on pulling the inside edges of the shoulder blades outwards.
• Then as you let your shoulders return to neutral feel the inner edges of the shoulder blades moving towards each other.