I hope you did a scan of your body to see any changes you want to make and any pain you want to eliminate because now it is time to get a few exercises to build up the energy throughout the body.
As we have discussed before I want you to remember that you must be breathing properly for these exercises to work. That means slowly in and out through the nose, using your diaphragm and breathing out when going towards fetal position and breathing in when going away.
I decided to select one simple energizing exercise for each energy level that allows you to stay on the ground with minimal or no equipment. I feel that this is easier to start with than in standing as you are less likely to try and overdo the movement.
The Hip Extension Bridge
This is super simple. Lie down on your back, bend both legs and lift your hips while breathing out and lower them while breathing in.
The Alternating Leg Drop
Just as in the bridge, begin on your back with both legs bent. Allow one leg to fall to the side while breathing in and breathe out as it returns to the starting position. Switch legs on the next breath and continue.
Quadruped Energizer
Begin on your hands and knees. Next while breathing in raise opposite arm (out at a 45 degree angle with thumb up) and opposite leg into the air (kicked straight back). Then breathe out and bring elbow to knee. Do a few reps on one side and then switch to the other.
Feldenkrais Shoulder/Spine Integrator
Oh Yeah! This is one of my favorites. Lie on your side with something under your head to keep the neck in neutral. Both hips and knees are bent to 90 degree angles. Put hands straight in front with one on the other. Begin breathing in and slowly sliding your top hand across your arm and shoulders, pause and then on exhalation slide back. Complete a few on each side.
Neck Circles
Another simple, but effective movement. Start with your head dropped forward and upon inhalation begin going around in a circle. As you reach the back you should be going slowly enough that it is time for exhalation. Go only through a range of motion that is comfortable and then switch sides.
Alternate Nostril Breathing
Time to clear out the sinuses. Press your finger on one nostril and slowly breathe in through the other. Try to draw in slowly and then exhale for the same length of time. If there is difficulty on one side you can see that your cranium and upper cervical spine may both be out of alignment or you are eating foods that are causing inflammation. Either way contact me or other C.H.E.K Institute Trained Professional for a proper evaluation.
Headstand
This is really the only exercise I know for it, but would recommend that most people either lie down on their back or sit cross legged and focus on the energy going in and out through their entire spine and up and out through the top of the head.
I encourage you to do these in the order provided to start. This allows a gradual flow of energy from top to bottom. However, you can do this with infinite movements. Just pick something that is moving the area of the body that you are looking to energize, decrease pain in or just plain get to move. Be sure to spend 15 minutes a day cultivating that energy. It will help in all aspects of your life, not just the physical. Let me know if you have any questions or would like a new movement or two to try.
Have a Great Day!
Nick Horowski