Repeat steps 4 to 6 times slowly with 20% of your usual effort and try not to strain.
- Sit forward on your chair, knees bent with feet
flat under, hip width apart.
- Gently turn head to the left, pick out visual
marker to go back to.
- Gently turn your head to the right. Again look
for a mark to reference back to.
- Face forward, begin rocking side to side on your
sit bones. Pick up one sit bone, shift the weight
to the other and back again.
- Once or twice lift the right sit bone together
with bringing the right shoulder closer together
to the right hip.
- Alternate and bring the left shoulder closer
to the left sit bone as you lift it bringing them
closer together.
Pause and go back to just turning your head to the left.
- Notice has this changed?
Pause and turn you head gently to the right.
- Notice has this changed?
- Face forward place right hand on left shoulder,
left hand on your right shoulder. Turn right shoulder
back to the right and allow your left shoulder to
come forward. Repeat 4 to 6 times. ~Pause
- Place hands on your shoulders again changing
which arm is on top.
- Turn and take your left shoulder back to the
left. Repeat 4 to 6 times. ~Pause
- Gently turn head gently to the left. Has this
changed from the beginning?
Take a moment and sense yourself in sitting now.
- Where is your attention drawn too?
- How much more of yourself do you sense in sitting?
