Wednesday, December 5, 2012

Day 158- One Hundred with Feet Down and Magic Circle Between Knees

This exercise adds adductor strength to The Hundred.  The magic circle will add heat to The Hundred, which makes in a great warm up!
To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and the magic circle between your thighs just above your knees.  Inhale as you let your arms float into the air and then exhale as you squeeze the magic circle with your thighs and press the palms of your hands down to the ground.  Continue exhaling as you narrow the ribcage even further, and then press the ribcage into the ground to lift your head, neck, and shoulders.  Continue finding the sniffing breath as you pump your arms.  Inhaling for five breaths and then exhaling for five breaths.  Keep breathing as you hold this position for ten breath cycles and then gently allow your head, neck, and shoulders to release to the ground as you release the magic circle.
Things to think about:
If you have the diagnosis of osteoporosis you should do this exercise with your head, neck, and shoulders resting on the ground.  You can strengthen your core by concentrating on the movement of the ribcage during the sniffing breath.
The relationship between the base of the ribcage and the back of the neck are essential for maintaining ease in the head, neck, and shoulders.  As you exhale to lift your head, neck, and shoulders be sure that you are releasing all of the air and pressing the ribcage into the ground to counter balance the head.

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