THE SPINE STRETCH

WITH THE HEART BREATH

This is a 1 minute daily practice that is recommended to be done, at the least, the first thing in the morning, then before getting in bed in the evening. It is also recommended, and even more beneficial if also done through out the day, especially when beginning or ending any particular task or endeavor. Some of the benefits of this practice include that it stretches, decompresses and aligns the spine; calms and helps focus the mind; relaxes, revitalizes and energizes; and puts one at ease.

 

For Each Practice Time:

Repeat the Spine Stretch with the Heart - "HA" - Breath at least 3 times consciously and consecutively. It can be done sitting or standing. When either standing or sitting, please keep both feet flat on the ground, hips width apart and parallel (toes facing forward).


For the HEART -  “HA”-  BREATH:

When inhaling and exhaling:

Mouth is open, jaw is loose, and tongue is relaxed.

     Breathe in (inhale) and out (exhale) of mouth with a

SLOW, LONG, THIN and EVEN “HA” sound.

Breathe into the belly, ribs and chest.

Breathe out of the belly, ribs and chest.  


For the SPINE STRETCH:     

 

The starting arm position is with fingers laced and arms extended down in front of the body.

As you INHALE:   Lengthen and raise arms above head.          

As you EXHALE:   Bend only at elbows to bring hands behind head.

As you INHALE:   Bring hands back up overhead, extending arms straight up.

As you EXHALE:   Lower arms down to starting position.


“WHEN THE MIND QUIETS, THE HEART RESTS.

WHEN THE HEART RESTS, THE BODY IS MORE AT EASE.

WHEN THE BODY IS AT EASE, YOUR INTUITION, YOUR INTELLIGENCE, YOUR INNOVATION,

AND YOUR INNER CONNECTION/YOUR HIGHER SELF/YOUR TRUE NATURE

ARE MORE AND MORE AVAILABLE AND ACCESSIBLE."

-PC