Everyday Enlightenment, page 9
• Clears emotional tension around the heart
5 Spine Swing
Directions:
• Hold your arms straight and sideward at shoulder height, forming a straight line.
• Throughout the exercise, your hips remain square to the front: in other words, the turning is done at the waist; your hips do not move.
• Also, your arms remain in a straight-line, 180-degree relationship as if a broom handle were tied across your chest and to both arms.
• As you inhale, pull your left arm behind you and turn your head left so that you can see your left hand (this also exercises your neck as it turns).
• When you've turned as far as you can to the left, exhale rapidly as your upper torso turns back to face front and so you have time to then inhale as you pull your right arm behind you and turn your head to the right.
• The breathing is the most challenging part, as each inhalation pulls an arm behind you, followed by a rapid exhalation to the front.
Reminders:
• Three foot widths
• Six to ten turns each side
• Inhale going back (to right or left), exhale rapidly coming back to center
• Keep knees relaxed and slightly flexed
• Keep hips square, facing front to stretch waist
• Head turns to look back as arm pulls back
• Hands and arms form straight line as if broom handle were tied to both arms
Benefits:
• Benefits internal pelvic organs
• Prevents atrophy of lower spine (associated with aging)
• Clears energy field from knees to top of head
• Increases vitality
6 Elvis Pelvis
Directions:
• During this exercise, imagine that your pelvis is like a bowl, and feel it tilt forward, sideward, or backward, then to the other side in a circular, hulalike motion.
• Begin by relaxing your knees.
• As you inhale, let your pelvis tilt forward (so that your lower back arches slightly and your rear protrudes).
• Then, as you begin to exhale, move your pelvis around to the left (it will tilt to the right).
• Then, exhaling fully, continue the circular motion as you tuck your pelvis forward and under (the bowl tilts back).
• Then, as you begin to inhale, move your pelvis around to the right (it will tilt to the left), forming one complete circle. You can then continue circling, or reverse direction.
Reminders:
• Two foot widths
• Three circles each direction
• Inhale as pelvis circles back, exhale as pelvis circles front
• Knees relaxed with head tall and still
• Pelvis (not belly) moves in circular movement
Benefits:
• Frees movement of the pelvis
• Releases tension in lower back and hip fascia
• Aids digestion by moving intestines
• Clears energy field from knees to navel
• Frees blocked sexual-creative energy
7 Heaven-Earth
Directions:
• Begin by inhaling as you bend your knees slightly and bend your arms as if lifting a weight with both hands; hold the inhale and tense your entire body.
• As you begin to exhale and relax, extend your left arm directly skyward and your opposite (right) arm toward the earth.
• Note that whatever arm is upward, you lift the opposite knee to waist height with your leg bent at 90 degrees and your toe pointed to the earth.
• Return to original bent-knee tension position as you inhale and hold.
• Then raise the opposite (right) arm up with your left arm down and your left knee up, as shown.
• This movement can be done vigorously or slowly, for balance.
Reminders:
• One foot width
• Three repetitions each side
• Inhale and tense entire body as knees bend slightly and arms curl
• Exhale and relax-extend as one arm stretches up and the other arm down
• Knee lifts to waist height same side as down arm
• Watch a spot in front of you to help balance
• For extra challenge, rise up on the ball of your foot as you stretch upward
Benefits:
• Invigorates entire musculature
• Enhances coordination and balance
• Floods energy field with strength and vitality
• Releases numerous points along energy meridians
8 Cross-Country Ski Flop
Directions:
• This smooth, low-impact, but lively scissorslike movement is intended to stimulate the cardiovascular system as you gently jump from a left-leg lunge to a right-leg lunge.
• Begin in a lunge position, forward knee bent about 90 degrees, with either the left or the right leg forward.
• Both feet face forward with the back heel off the ground.
• When first learning, don't be concerned with your arms; just practice jumping and scissoring smoothly from a left-leg lunge to a right-leg lunge.
• Once the legs move easily, add your arm movements, as in walking, with the opposite arm and leg swinging forward (in other words, left leg and right arm).
• Breathe in coordination with the hops, starting with two hops to an inhalation and two hops to an exhalation, later increasing to three or four hops to an inhalation/exhalation cycle.
Reminders:
• One foot width
• Ten to twenty repetitions
• Back and torso vertical
• Inhale for four hops, then exhale for four hops
• Gentle, low-impact sliding motion, right lunge to left lunge
• Weight equal on both feet or slightly more on front leg
• Your weight is evenly distributed on both legs in each lunge position
• Relax and let the movements happen smoothly
• It may take a few days to master opposite arm-and-leg forward
Benefits:
• Stimulates cardiovascular system
• Increases power of legs
• Enhances coordination
• Expands energy field
• Contributes to improved rhythm, timing, vitality
9 Buns Down, Buns Up
Directions:
• Begin as in a push-up position, arms straight and shoulders directly above your wrists, with the arms parallel and back straight.
• Your arms remain straight throughout the movements.
• Then, as you inhale, let your hips (and buns) sink down toward the floor, letting your back arch as you look forward and slightly upward with your eyes.
• Then, as you exhale, lift your hips (and buns) up toward the ceiling as you press your heels toward the floor and bring your head forward between your arms so that you can see your belly.
• From this piked or jackknife position, begin inhaling as you let your hips (and buns) drop back down toward the floor, beginning the movement once again.
Reminders:
• Three repetitions of complete movement
• Inhale as hips (buns) lower toward floor and back arches
• Exhale as hips (buns) pike upward
• Arms remain straight at all times
• As you arch your back (buns down), lift your head gently, eyes looking up
• You may at first need to take an extra breath between the movements; no need to strain
Benefits:
• Improves flexibility of spine and legs
• Releases tension in lower back and abdomen
• Strengthens shoulders, wrists
• Opens creative area of solar plexus
10 Rock and Roll
Directions:
• This rhythmic backward-then-forward rolling motion stretches the upper and lower spine.
• From sitting position with knees bent and arms extended, pull arms back and roll backward, exhaling and bringing bent knees upward until arms push above and behind you against floor and your bent knees are near your forehead as shown.
• Then roll forward as you inhale.
• Exhale once again as you reach and stretch forward, letting your head drop forward and down, placing the soles of your feet together and your knees stretched sideward. You are now ready to begin inhaling as you roll backward to repeat the entire movement.
Reminders:
• Three repetitions of complete forward-and-backward rolling movement
• Inhale during roll back and roll forward
• Exhale when all the way back and when all the way forward (stretching)
• Back remains rounded for smooth rolling action (may thump when first learning)
• Don't force; roll smoothly; range of movement improves over time
• On roll back, straight arms extend up and back, behind ears to protect neck, with legs together, knees bent toward forehead
• On roll forward, knees spread sideward, soles of feet together, head relaxing forward and down, arms reaching forward
Benefits:
• Invigorates lymphatic and vascular circulation
• Increases flexibility of upper and lower spine and hips
• Releases stored tension
• Stimulates release of energy
11 V-Ups
Directions:
• Begin flat on your back.
• As you inhale, lift your head and shoulders up and forward, followed by straight* legs, to a point of momentary balance on your tailbone at the top of the inhale and movement, so that you balance like a “V.”
• Exhaling down, place your heels on the floor, then uncurl the upper spine until your head finally rests on the floor. Head up first, down last.
Reminders:
• Three repetitions
• Inhale on upward movement
• Exhale on downward movement
• You may want to first learn V-ups with knees bent slightly before performing with your legs straight
• Make sure that your head comes up first and goes down last; this serves to press the lower back to the floor, protecting it while you are doing the leg-lifting movement; lift your head high enough to see your belly before you lift your legs; and on the way down, watch your heels touch the floor before you lower your spine, then head back to the floor
• When you come down, uncurl one vertebra at a time, from the lower spine and working up
Benefits:
• Strengthens lower and upper abdominal muscles
• Improves balance and coordination
• Supports lower back and frees tension
• Moves viscera and enhances digestive processes
12 Cradle Rock
Directions:
• Begin learning this exercise by lying flat on your back with your knees bent and your feet on the floor; then grasp the back of your thighs with your hands and rock gently back and forth; minimal movement is best.
• To increase the difficulty, release your thighs with your hands and, breathing normally, rock very gently, minimally, back and forth.
• Note that your head remains held high and forward in order to press the lower back into the floor.
• Before you finish the movement, tap your abdomen vigorously with your fingertips to feel the muscle tone.
Reminders:
• Ten small rocking motions, holding position
• one complete breath for each rocking motion (quick inhale, quick exhale)
• Keep head up, eyes on abdomen, lower back pressed to floor
• Beginners can grasp back of knees with hands; later, do without holding on; less knee bend equals more rigorous exercise
• Just before completing the cradle rock, tap your abdomen with fingertips
Benefits:
• Strengthens core of body, making it more resistant to stresses
• Makes you more ready to face the rigors of life
• Improves overall endurance
• Stabilizes life force and entire energy field
13 Swan Dive
Directions:
• Begin by lying flat on your belly.
• Inhaling up, let your arms, head, chest, and lower legs rise up off the floor.
• Hold that position for three deep breaths.
• Keep your knees straight.
• On the final exhale, relax back down to a resting position, ready to repeat.
• This exercise feels difficult for most people, because our backs are relatively weak. If it feels difficult for you, you stand to benefit from it the most.
Reminders:
• Three repetitions
• Hold arch position—chest and knees off the floor, legs straight—for three deep breaths
• On last repetition, scissor-kick legs as in a swimming pool
Benefits:
• Strengthens entire back, an area often ignored and left stagnant
• Releases chronic tension from lower back, upper back, and shoulders
• Contributes to improved posture and more youthful presence
14 Free Movement
Directions:
• There are few guidelines except moving and stretching freely and spontaneously.
• Stay as relaxed and aware as possible throughout.
• Breathe fully and deeply (avoid holding the breath).
• Explore all height ranges: sometimes close to the floor (as in rolling and stretching) and sometimes stretching tall.
• Move continuously for approximately thirty seconds.
Reminders:
• Maintain deep, even breathing
• Stay relaxed, aware, and at ease
• Keep movement spontaneous, without thinking or preplanning
• Vary some of your movements day to day
Benefits:
• Complements all other movements of the series
• Stimulates all energy meridians
• Activates energies of creativity, strength, grace, emotional expression
• Enhances self-trust and spontaneity
• If you did no other exercises from the workout, do this one
15 Letting Go
Directions:
• Lying flat on your back, let go of everything but your breath.
• Experience a brief but profound sense of release and relaxation.
• Remain in a relaxed posture for three to ten deep breaths or until your heart rate returns to normal.
• Experiment with crossing legs at ankles or hands on chest or belly.
Reminders:
• Do not skip this final exercise
• Allow yourself to stop the world for three to ten breaths, letting go of concerns, goals, everything—no doing, just being
Benefits:
• Reestablishes normal metabolism as a transition back to daily activities
• Provides rest, relaxation, and release
• Opens the body and mind to blessing, balancing, healing; receptive to the energies of life
Quick Reference
1. Stretch-Back Swing-Down:
Inhale up, exhale down; bend knees on downswing and upswing.
2. Squat-Down Side-Stretch: Exhale on squat, up to side, weight balanced, face front.
3. Neck Release: Inhale as head moves, exhale on rest; don't force—keep neck relaxed.
4. Shoulder Roll: Inhale as shoulders go forward and up; exhale as shoulders go backward and down; relax arms.
5. Spine Swing: Inhale on twist each way; exhale rapidly to front; head turns; hips square.
6. Elvis Pelvis: Breathe rhythmically, naturally, deeply; move pelvis not belly; relax knees.
7. Heaven-Earth: Inhale and tense with knee bend; exhale and relax as you lift opposite knee/arm.
8. Cross-Country Ski Hop: Inhale and exhale each two to three lunges; opposite arm/leg forward; gentle slide.
9. Buns Down, Buns Up: Inhale on arch; exhale and press heels/head down on hip lift.
10. Rock and Roll: Exhale front and back; inhale on movement; knees bent, arms overhead in back.
11. V-Ups: Inhale up; exhale down; head up first and down last; learn with knees bent first.
12. Cradle Rock: Head up; lower back pressed down; knees slightly bent; tiny rocking motion.
13. Swan Dive: Inhale up; hold position for three breaths; legs straight and together; arms up.
14. Free Movement: Express your creativity, breathe deeply, experience free movement.
15. Letting Go: Ten to thirty seconds; release all tension, let the body go.
Hit the Showers!
After your workout you can enjoy a final energizing practice—a hot shower or bath followed by a brief cold shower. This is a stimulating form of hydrotherapy that has a tonic effect on your circulatory system and entire body. It also helps acclimate you to cold weather and provides a psychological lift, tempering your spirit in the same way the samurai warriors would pour a bucket of icy river water over their heads in midwinter. It's best to begin with a hot (not lukewarm) shower; then, when finished, turn the water to cold for a few moments. You can acclimate to this practice gradually, turning the water from hot to cool (but not cold) and with each shower turning the water cooler for a few seconds. Begin with only two or three seconds, then work up to five or ten seconds. Follow this invigorating practice with a brisk towel rub and feel tingling, awake, and alert.
The point of this and every exercise in Energize Your Body is to show how ordinary, everyday practices can energize your body and temper your spirit. The holy trinity of health—balanced diet, exercise, and rest—serve to enlighten your body by strengthening, opening, clearing, integrating, aligning, and liberating energy and attention, preparing you for the gateways that follow.
THE FOURTH GATEWAY:
Manage Your Money,
Money is neither god nor devil, but a form of energy.
