On All Fours

This series of exercises is based on the “dog postures” of yoga. This will help you with the stiffness in your spine by first stretching it, and then relaxing it. It will help you to feel the physical weight of your chest and belly which hangs down from your spine, supported at each end by your arms and legs. Each exercise begins from a comfortable “all fours” position with your arms and thighs at right angles to the ground.

Exercise #2: Relax on all fours. Let your head drop and while you are inhaling, arch your spine high. Stretch your back in the arched position, pause, then on a long, easy out breath let your back relax right down, so your spine hangs naturally. Breathe easily for a few moments and repeat.

Exercise #2: Start in the “all fours’ position. Tuck in your toes, then lift yourself off your knees, stretch your legs back, and raise your buttocks toward the sky. Press back from your hands relaxing your head, and let your chest move toward your legs to narrow the inverted “V” shape. Stretch your knees and lower your heels. They don’t have to touch the floor. Exhale as you move into and out of this position. Breathe easily as you hold it for a few moments.

Exhale and lower your hips to the floor, supporting the front of your body on your hands. Now raise and tighten your knees, stretching your legs, toes flat. Look up to the sky carefully not to strain your head. Breathe easily, holding the position for just a few moments.

Relax by sinking on to your haunches, folding at the hips. Let your chest rest o your thighs, and your head touch the ground. Place your arms forward or alongside your legs. Breathe into your belly. This “pose of the child” is rejuvenating and relaxing.