Lifting the head, elbows towards knees

With one hand behind the head, and one at one knee, the elbow is lifted towards the knee, and vice versa the knee towards the elbow. There's four combinations. Furthermore, we also experiment with holding the knees from behind, instead of from in front or from below.

Next to the apparent movements, we observe how the points of contact to the floor change during movement. How breathing affects movement. You become aware of habitual patterns, for example instead of holding your neck and chest contracted you allow your head to turn while it is lifted. This flexion lesson counters the start reflex, which pulls us backwards and can lead to back pain due to chronic stress of the back extensor muscles.

flexionsupinesitting flexion_supine_2

1

On the back

Scan: the 5 cardinal lines

Where do you touch the floor? What differences can you sense between different areas of contact?

  • The 5 cardinal lines are your two legs, two arms, and midline of your torso.

Scan: the 5 cardinal lines

Where do you touch the floor? What differences can you sense between different areas of contact?

2

On the back, legs extended

Lift the head

Slowly, feel the change in points of contact with the floor, and the weight of your head.

Lift the head

Slowly, feel the change in points of contact with the floor, and the weight of your head.

3

On the back, legs extended, feet apart, right hand behind head

Lift head towards left knee

Help with your right hand to lift your head. What can you sense throughout your body?

Lift head towards left knee

Help with your right hand to lift your head. What can you sense throughout your body?

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