Leg Bow Test - If you have spiraled up to the sacrum on both legs and have kept the big ball/inside edge of the heal bracing into the ground, with an open low back, then you have created the preliminary leg bow. In addition to the lines of force created through the bones described above, energy fills the space in a sphere surrounding the entire body. The method increases energy and lymphatic circulation to muscles, bones, and tissues of the lower body. Use only lower back muscles with the lumbar spine opening/flattening (no arching). Curl and arch the spine slowly 3--5 times. Do not just pull up the arch by rolling on to the outside of the foot. As the ankle bones rotate, the arch appears. Sometimes the situation is severe and it appears that one leg is shorter than the other. Try one side, then the other, then both together. The zhong ding central equilibrium line is visualized as a plumb line penetrating the bai hui at the top of the head and exiting through the perineum/huiyin, then down into the floor between the feet. Finally, gradually extend the leg to the floor. Touch your knees to the floor as you exhale, and reach your buttocks back toward your knees. Exhale, pulling your hips towards the right and the left arm to the left until your trunk is stretched sideways. Inhale and come up, then turn your right foot in 90 degrees and left foot in thirty degrees, and repeat the same cycle on the other side. Repeat this sequence - https://www.wonderhowto.com/search/sequence/ a 4-6 times, to loosen up your upper back and shoulders. Tight shoulders? You are not alone, especially since we often hold deep tension in our shoulders. This pose strengthens the mid back, which can help to ease pain in the neck and shoulders. The good news is that we can work with the body and breath to calm down and essentially reverse the stress response. Imagine two vectors pointing from the point of pressure down to the feet. Slow motion. Feel the pressure of their force not at the hand but at the feet; push back with the feet by spiraling more into the ground. Try the same test with the arm in various positions and direction of force. Breathe and roate the right ankle several times in each direction. Pause several breaths to extend into the right hip flexor. Stay here for several breaths. 6. Lengthen the back of your neck and take five deep breaths. 9. Lower your knees back down after a few breaths and press back into Balasana (Child’s Pose). Use the quadratus lumborum to pull the lower rib cage securely down towards the iliac crest near the sacroiliac joint. In contrast, sciatica is radiating pain down the back of the leg due to lordosis compressing the lower lumbar nerve roots. This is an example of creating an energetic line of force straight up and down. The result we call 'straight' is when the weight of the body is carried downward in gravity directly through the bones. Bones in this alignment are balanced in gravity right-left and front-back. Know that as the energy sinks into the ground, there is an opposite, upward-rising energy that naturally happens if the bones are allowed to change as a result of the upward torques. The Three Major Visualizations referenced above contain a visualization for creating energy centers along the zhong ding/chakra line. As a neuroscientist, I consider these three visualizations the most important information I teach. Three dimensional expansion/contraction is on a pure energy level. Imagine energy spiraling downwards instead of a screw. Screw into ground as described above and allow the rotating ankle to rotate the knee. Bend the right knee to the chest, clasping the shin (or the back of your thigh) with both hands. Look forward, Yoga Stretch for Opening Shoulders and Upper Back - https://9seed.click/yoga/yoga-mo-vai-va-lung-tren-bi-quyet-giai-phong-cang-thang-va-tang-cuong-linh-hoat-n326.html lifting the chest away from the thigh. It may also feel nice to look from side to side when your head is raised. I like to move from side to side to give my shoulders a good stretch. The scapula must move downwards, not inwards (medially) which will be described in the next topic. You will notice this makes it easier to spiral up the body and open the upper chest. Notice the muscles are in isometric contraction in opposition across the hips. Notice the sensations in your body and begin diaphragmatic breathing: slow, deep inhalation, expanding the abdominal muscles; long, deep exhalation, condensing the abdominal muscles, drawing the navel center toward the base of the spine. Place your hands next to your feet and relax your head and neck, drawing - https://www.msnbc.com/search/?q=drawing your navel point toward the base of your spine.