Spinal thought 343. Back bending of the spine. I like to explore the freedom of the spine when bending backwards sitting in a chair. I start by making sure I have my sitting bones in good contact with the seat. I sit near the front of the seat so that my legs are free, with the feet comfortably apart, directly under the knees. I take a moment to direct my spine up, leaving the head freely poised, the knees free to go forward and a little away from each other. My hands are resting, palm down, near the top of the thighs which helps to get feedback if the legs tighten. I now begin, very slowly, to move my eyes to look up to the ceiling. First just the eyes, paying attention not to pull the head back, or hold the chest and throat down in front. Thinking of making a grand sweep with eyes following the wall in front gradually looking up to the ceiling and across it. The importance is to not let the movement start with a tipping of the head back, and as the urge to do so comes, instead allow the spine to ‘deliver’ the eyes and head. The whole of the spine will begin to bend, the chest will lead upwards. If this is done properly it should be possible to stay with the same support on the sitting bones, keep the legs free and out of the way, and the breathing free the whole way. I direct up along the front and back of the torso and spine. I find it useful to repeat a word like ‘ceiling’s I go along to ensure that I am not pulling down and creating pressure. No need to stay there long, but the return is sweet. It is a long and thoughtful activity to bend backwards, but as long as the hips are free, as you let your eyes come back to look forward again the whole trunk - head, neck and back – rights itself up reflexly.
Posted on: Tue, 09 Dec 2014 17:02:44 +0000
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