LESSON 5: Crazy 8s

Figure eights, or infinity signs for those so inclined, offer an easy way to coax the body to give up uncomfortable holding patterns. The following movements can be done while resting in any position but for our purposes, we'll assume you're sitting in front of your computer wishing there were a way to relieve the tension headache that's been nagging you for two days and the stiff back that just won't seem to quit.

TO BEGIN:

Sit toward the front of your chair, back straight but relaxed (or, as relaxed as possible for the moment). Place the soles of your feet on the floor about as far apart as your hips are wide. Place the palms of your hands on your knees. Take a few moments to simply notice your breathing. What moves as you inhale? exhale?

DO:

With your eyes close, trace a small, SLOW, figure eight with your nose as if you were drawing an 8 on an imaginary surface directly in front of you. Make several eights then pause and reverse the direction. Trace several more imaginary 8s. Rest. As always, focus on ease. Do LESS than you know you can do allowing all of you to participate.

NOTICE:

As you trace your eights, notice what happens in your neck, shoulders, spine, etc. Are you holding or stiffening in any of these areas? What happens if you allow them to participate?

OPTIONS:

Explore what happens if you draw eights with:
A. your right ear
B. your left ear
C. your forehead
D. your chin
E. the back of your head
F. the top of your head

As you explore and play be conscious of doing the movements slowly so you can notice where you hold. See if you can let go of any holding patterns and allow all of yourself to participate.

LESSON 2: Breathing to Relax the Shoulders

Relief for tense shoulders is only a breath away.

TO BEGIN

Sit or stand comfortably.
Notice the distance between your ears and shoulders. Is it the same left and right?
This lesson can be done just about anywhere. Use it often to relieve not only shoulder tension but tummy butterflies and anxiety.

DO

1. Lift your shoulders bringing them as close to your ears as possible. KEEP THEM THERE.
2. Exhale completely pushing out as much air as possible. If you're somewhere where it's okay to make noise, make a continuous hissing sound through your teeth as you exhale. This will prevent you from sneaking a small breath in the middle of the exhale and allow you to exhale completely.
3. Hold your breath as you drop your shoulders.
4. Allow your lungs to fill with air. DO NOT take a breath, allow the air to come into your lungs. If you have exhaled completely this will happen automatically. If not, repeat Steps 1 - 4 making sure you push out as much air as possible.
5. Repeat 3 or 4 times.

NOTICE

Was there a change in the distance between your shoulders and ears?
How do your shoulders feel? More relaxed?


OPTIONS

When you think your lungs are empty try pushing out a little bit more air being careful not to inhale.