Warm Up Exercises
Each can be done for 1.5 minutes. Try to keep the warm up short. 10 minutes, if possible.
Sufi grinds
Sit in easy pose. Place the hands on the knees and begin rotating the abdominal area and lower spine around in large circles.
Keep the head still. Create a pressure at the base of the spine like a grinding wheel. Use the arms for leverage. 45 seconds. Reverse direction and circle four another 45 seconds
Life nerve stretch variation
Sit tall on the sit bones, with the left leg extended out and the right foot against the left thigh or the left groin. keeping the spine elongated, flex over the thigh from the waist to grab the big toe of the left foot with the thumbs and the first two fingers of both hands pressing against the big toenail. Pull back on the big toe, applying pressure on the soft part of the toe. Stretch the spine straight and apply the neck lock. Begin Breath of Fire. Continue for 45 seconds. Then inhale change legs and continue for 45 seconds more. Inhale exhale and relax
Spinal Twists
Grasp the shoulders with the fingers in front and the thumbs in the back. Raise the elbows to shoulder height. Inhale as you twist the torso and head to the left. Exhale as you twist the torso to the right. Keep the elbows back and the chest open as you twist from side to side. Create a steady powerful swing. Move with grace as if you are rotating around a perfectly balanced spinal column. Continue for one and a half minutes. To end: Inhale centre, apply root lock, and hold 10 to 15 seconds. Exhale.
Cat-Cow
Come onto your hands and knees, with knees shoulder width apart and arms straight, palms flat on the floor directly under the shoulders. Do not bend the elbows. Inhale and flex the spine downward as if someone was sitting on your back. Stretch the neck and the head back. Then exhale and flex the spine up, bringing the chin towards the chest. Continue with powerful breathing for one and a half minutes. Gradually increase your speed as you feel the spine becoming more flexible. Inhale in the original position. Exhale and relax. Then inhale into cow pose and hold 10 seconds. Exhale
Frog Pose
I'm into a squatting position with knees wide, fingertips on the ground between the legs, close to the body. Heels are touching, and off the ground. Faces forward. Inhale, straighten legs up, lift hips up, keep the fingertips on the ground. Exhale and come back squatting down, face forward. The inhale and exhale should be strong. Continue for 1.5 minutes
Standing Front Bends
and with the legs shoulder width apart. inhale elongate the spine and extend the arms above the head, palms facing forward, stretching back as far as possible, while applying a light root lock. Exhale and bend forward from the hips to touch the floor Repeat the cycle 26 times
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