Release the low back

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Help the back fold and lengthen by creating reference points on your skeleton. As you link these points through different patterns, you discover where you are and where you might want to go. Many people report that this lesson improves their kinesthetic awareness. (If you’re familiar, this is a version of my dots and lines lesson.)

More lines and measuring lessons:
420 Lines crossing and balancing the center
223, 224 Slinky lesson: Hold eight lines in your awareness while rounding the back
31 Measuring tools to sense your whole self

A classic flexion lesson designed to lengthen and restore the back to its original potential. I return to flexion lessons over and over, especially if my back feels stuck. Funnily enough, all this folding helps us unfold and feel longer. Fundamental flexion—especially the way it’s presented here as quick movements without holding the breath—is vital for our health. It supports everything from moving the diaphragm to good balance and digestion.

As advertised, you’ll do some rocking and turning that invites many places in the spine to wake up. The turning is pretty cool as you do it from the top down and then the bottom up, then they both get easier as the whole spine comes to the party.

As with all lessons, some variations may not be right for you at this moment. Be mindful of this, and don’t worry as there are so many variations you are not losing the lesson! Keep going. You can always modify a movement so it works for you, do less, rest, or imagine it.

(AY230)

Yes, this is a one-sided lesson. Why? Because it highlights differences and makes it easier for your brain to notice distinctions. Sometimes people do a lesson and do not sense differences. However, now the differences really pop!

This lesson is done with the right leg. If you prefer to play with the left leg, switch the instructions.

TIP: This lesson starts with a scan in walking. The scan on the back starts at 3:43.

For similar lessons, see:
126 Rolling and Floating
509 Integrating the leg into the spine

This lesson invites the big muscles that rotate the trunk to become more and more precise. The limbs move, but the middle of you is the engine. Plus, it’s slow and the movement grows incrementally. (If you were disturbed by the one-sided lesson, this one is perfectly harmonious from side to side!)

(AY434)

This lesson creates amazing flexibility along all twenty-four vertebrae. It must be done gently, with a rigorous attention to your comfort. If you don’t over-strain anywhere, the whole system feels wiggly, from the fingertips down to the hip joints.

Use this lesson to practice moving with complete ease. Give yourself permission to stay within your range of comfort and find out what happens!

This lesson helps you find that place in the spine that hasn’t yet quite found the floor. Rolling from the top down and the bottom up can be a lovely movement to do right when you wake up in the morning when you feel stiff!

(AY177)