4. TRUNK ROTATIONStand with your feet comfortably apart and explore the ground with the soles of your feet, find a stable base. Soften knees, lengthen spine relax shoulders and arms. Take awareness to your 'centre' just below your belly button. Initiate movement from this point slowly at first, allow pelvis shoulders and spine to rotate and create movement for arms. Push into the ground and gradually increase torsion allowing hands to slap body and letting head follow leading hand. Follow your instinct - maintain long spine and firm contact with the ground. Breathe into the motion and when you are ready gradually decrease intensity until you come to a stop. With eyes closed notice the feeling in your body, check your feet, revisit long spine, and breathe into the new feeling.
BENEFITS
BEGINNERS ADVICE
Improves posture. Mobilizes spine. Relieves lower back tightness. Relieves neck tightness. Calms the mind.
BEGINNERS ADVICE
CHALLENGE
Allow arms to be like ribbons.
CHALLENGE
ADJUSTMENTS / WHAT TO LOOK FOR
Allow slapping hands to massage body. Increasing the forces through the feet will intensify the rotational forces. Feel full freedom of each vertebrae.
ADJUSTMENTS / WHAT TO LOOK FOR
Alternative position - hinged at hips. Set up as per 1 above bend forward at hips until trunk is parallel to the ground and arms are hanging freely. Make sure spine is long avoiding undue curvature. Follow step 2 above. Hands will not contact body in this posture, allow head to follow hands - looking up at the apex of each rotation. Finish as per 4 and 5 above. Having a partner to provide feedback on spinal aspect is especially valuable in the hinged posture. |
VIDEO: Trunk Rotation
IMAGES: Trunk Rotation
|
