Start with a two-minute “Japanese bow” and, from today on, add “Grounding” to your practice — bending the body forward for a few minutes. This pose not only gently stretches the muscles and ligaments of the legs, relieves tension in the neck, shoulders and lower back and releases the muscular armour, it also helps us stand more firmly on our own two feet and feel safe.
- Stand up straight and bend your knees a little; you can turn your toes inwards.
- As you breathe out, slowly bend forward so that your fingers touch the floor. (your back forms a soft arch)
- Your head hangs down. Move your ears away from your shoulders. Let the muscles of your neck relax.
- Your heels press into the floor, your sacrum reaches for the ceiling.
- Shift your body weight onto the front of your feet and very, very slowly straighten your knees.
- With every out-breath sink deeper into the pose. As your head gradually comes lower, you will feel the tension leaving your shoulders and neck.
- Stay in this position for about 30 seconds. When the exercise is done correctly, the legs begin to vibrate slightly, releasing the energy that has been stuck there.
- Slowly come back up to standing.
See you at the next sessions. Take care of yourself and stay well!
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