How to relax and make the vertebral column elastic with the torsions
With the simple torsions on the ground that I’m
going to explain you in this article, it’s possible to remove
some disease from the backbone, to make it flexible, to tone up
the abdominal organs, to fight constipation and to stimulate the
hepatic and biliary activity.
Go on this way: lie down on the floor in the
relaxation position and, for some instant, develop with closed
eyes at first the awareness of the body, then the awareness of
the breathing. When you completely transferred your attention on
the present and in what you are doing, start by developing a
first dynamic exercise: bend your legs and, breathing in, push
your pelvis up. Bring your arms on the floor above your head, by
stimulating the backbone to arch itself, as it is shown in the
picture.
When you breathe out, bring your knees to the chest, embrace
them to favor both the input of air and the distension of the
lumbar vertebras.
Repeat the movement 10 times and at the end have a rest, lying
with stretched legs and arms, close to the body, keeping the
chin near the chest.
Now develop a second exercise to favor the relaxation on the
pelvis and of the lower part of the backbone: put the right foot
on the left one so that the heel is between the big toe and the
second finger of the left foot, as illustrated in the picture.
Breathe in and during the breathing out go down with the feet to
the right, then go back with the feet in the centre by breathing
in, and breathing out let your feet go down on the opposite
side.
Repeat this dynamic exercise for 10 times both with the right
foot on the left one and vice-versa, then leave the position and
relax yourself again by favoring the spontaneous breathing’s
restoration.
Let’s go on to the third movement that, more extensively, will
favor the relaxation of the pelvis and of the lower backbone’s
area. First, put your hands with crossed fingers under the nape
by assuming a comfortable position, then outdistance the feet
and the knees, parting the legs as much as possible.
Also in this case, harmonize the dynamic movement of the limbs
with the breathing in this way: while the legs are perpendicular
to the floor, breathe in, then, with the help of the breathing
out, let them go down together on the right side.
Breathe in again while you bring them in the middle and,
breathing out, guide them to the opposite side.
Go ahead until you feel a sensation of relaxation, stop the legs
in the middle, join them and bring, by crossing it, the right
leg on the left one.
Breathe in and, with the help of the breathing out, let the legs
go down on the right side. Keep the static position for 2
minutes. The right leg, thanks to the force of gravity, will
gradually brings the left one to the floor, by favoring its
stretching. Bring back your legs in the middle, invert, crossing
the left leg on the right one and repeat the exercise on the
other side.
Bring your legs back to the middle, leave the position and let
the feet slide until your legs are completely stretched. Leave
also the arms position and stretch them close to the body.
Rest for some minutes letting the blood and energy to freely
circulate and give relief especially to the lower part of the
body. To not get sidetracked, pay attention to the sensations
that arrive to you from the physical level and at the
breathing’s rhythm. Three, four minutes of rest are enough.
With the following exercise, you’ll work on a higher portion of
the vertebral column, precisely the lumbar area. Join your legs
and bend them by drawing the knees up to the chest.
Embrace them and keep them in this position for a while. You
will feel a big relief on the kidneys. Before going ahead,
breathe deeply in and then, by breathing out, leave the legs go
down on the right side and in the same time turn your head on
the opposite side.
Keep the static position, with a calm and deep breathing, for
2-3 minutes. You can mentally count the seconds to be certain,
when you develop the position on the opposite side, to keep the
same duration. This is a benefit for the symmetrical increase of
the body. To fit the position on the other side, breathe in and
bring the legs to the middle, breathe out and bring the legs on
the other side, remembering to turn the head on the opposite of
the legs’ one.
Also in this case, the rhythm of the breathing, during the
static phase, will be quiet. It can be interesting to observe
how, during the torsions, the breathing tends to develop the rib
cage’s lateral elasticity. Before to go ahead, take another rest
by disposing, as always, the body in the relaxation position.
The last torsion, the one that mainly interests
the higher part of the backbone, is performed by arranging the
body, well aligned, on the right side. Bend the left leg and
place it with the foot adherent to the right knee, while you put
the left knee on the floor. The right hand, on the left knee,
holds it, adherent to the floor, during the torsion. The left
arm is at first kept stretched in front of the face with the
hand’s palm on the floor. Breathing in, raise the arm up,
perpendicular to the floor, and breathing out go on with the
rotation until you bring it on the other side, hanging some
centimeter on the floor.
Let the head follow the arm’s movement by turning it on the same
side. Keep the hand hanging some centimeter on the floor to give
life to an active position, for about 3 minutes. Always for
reasons of the body’s symmetrical development, after have kept
the position on one side, do it on the opposite side too.
It’s not good to finish the performance at the
end of the torsions. You have to realign the vertebral discs and
to promote the stretching of the vertebral column.
So, it’s very important, before to finish, to perform a last
exercise that will keep the back well erect.
Sit down and try to keep the back erect. By breathing in, first
bring the arms up and then, breathing out slowly, push them
ahead as if you would like to reach an object put beyond your
feet. Keep the legs stretched. Put your hands on the point you
can reach without an excessive effort and being motionless go on
to keep the position for at least 4-5 minutes.
End the performance by disposing your body in the supine
position. When you will stand up, do it gradually and so you
will avoid the effects of the blood circulation’s drop.
by Amadio Bianchi