Movement

Face north.

Keep your hands on your hips throughout this exercise. Slowly turn your waist to the left until your chest is facing east. Your right elbow should be pointing north and you should have your head turned and looking north.

Inhale completely.

Slowly turn to the right as you bend forward to the front. Exhale as you move to the right side towards the west.

When you are facing north in the middle, your head and shoulders should be at the lowest point bending forward. Continue turning your waist to the right and lifting the upper torso. Slowly turn your waist to the right until your chest is facing west. As you turn to the right your left knee will bend more.

Your left elbow should be pointing north, and you should have your head turned and looking towards the north. Inhale completely.

Slowly turn to the left as you bend forward to the front. Exhale as you move to the left side towards the east.

When you are facing north in the middle, your head and shoulders should be at the lowest point bending forward. Continue turning your waist to the left and lifting the upper torso. Slowly turn your waist to the left until your chest is facing east. As you turn to the left your right knee will bend more.

Your right elbow should be pointing north, and you should have your head turned and looking towards the north. Inhale completely.

Repeat the movement, back and forth, from side to side, for a number of repetitions, preferably eight times to each side. Get the feel of slowly swinging from side to side. Keep the posture erect as you face east and west, and bend the head and shoulders and back down as you move towards the front (north). High, low, high.

Turn at the waist. Swing from side to side using the waist. Stay centered in your waist.

Exercise the middle of your body: waist, hips, lower abdominals, groin.

Demonstration by Mike Garofalo of Movement #7: Big Bear Turns to the Left Side and Back

115Kb, Animated GIF.

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