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Hello! Welcome to In the Moment with a Twist on the Foam Roller!
January 13, 2012
In the Moment with a Twist on the Foam Roller!
Starting position on foam roller, with knees up.
We start this Body Moment on the foam roller that is placed under your hips, just above your tailbone but below your lower back, on the bony area of the sacrum. Your knees should be bent, like in the knees-to-chest yoga position. However, keep your knees pointed upward vertically, as shown in the picture.
Take a moment to center yourself in this position, and turn your attention to your breath. If you are on a foam roller, you may wrap your arms around the roller for stability. Begin to breathe deeply, for several breaths. As you breathe, set an intention that during this Body Moment that you are going to wring out the old and bring in the new. Focus for several minutes on these thoughts and on your breath.
Knees rolled to right side.
Then, when you are ready, very slowly lower your knees toward one side, twisting through your upper back or thoracic spine. Your hips should remain on the foam roller, and your knees will just hang over the edge. Keep both shoulders on the ground for the most twist. Hold this position.
As you breathe into the twist to the right, with each exhale, see if you can sink a little lower, wringing out more of the old sorrows and toxins. Breath here for a few more breaths.
If you feel very comfortable in the twist and want to intensify the stretch, go ahead and straighten your top (left) leg, until your foot touches the floor. (not pictured). Breathe. Exhale and sink farther into the twist. Let your legs follow your breath as you exhale and sink lower. Let your breath be your guide as to how far you can go. If you have to hold your breath to maintain the pose, ease up until you can breathe again slowly and comfortably.
Back to neutral position.
Knees rolled to the left side.
Now repeat the same steps on the left side, by twisting your body to the left as your knees meet the foam roller. Remember to keep both shoulders grounded on the floor.
Back to neutral position.
To finish this pose, you may wish to hug your knees together and squeeze them into your chest, as a final movement. By doing so, you will release your lower back. Do this only if you feel drawn to this movement, as your body allows.
As you release one final time, you may wish to affirm, "God/the Universe supports me." "I relax into the moment and am rejuvenated and renewed!" "I see the world with a new attitude and I am full of Hope and Joy." "All is well in this New Year."
Take few more minutes to come out of this inversion slowly. Place your feet on the floor, with your knees still bent. Lift your hips and remove the foam roller or cushions. Slowly lower your hips and then one leg at a time. When you are flat on your back, roll to your right side and breathe here a minute. Then, push your body up to sitting with your arms. Don't stand up right away, so you don't black out.
If your heart is drawn to this Body Moment, and you repeat this exercise as much as possible in the coming month you will ease into your new sense of feeling rejuvenated. By practicing this Body Moment, it will become easier to see your life in a new and more positive way. Then when you are feeling stressed out, just hold the feeling of wringing and rejuvinating that you experienced with this Body Moment, and your mind will automatically relax and your body along with it! In this way, you will transfer the skills from Yoga to your actual life.
'May you always feel support from the Energy from above as you relax, wring out and rejuvenate! Learn this life skill when you spend this moment with your body.'
***Note: If you don't yet own a foam roller, my intuitive movement tool of choice, you can get one at Amazon. They have a complete selection in all price ranges. Get the 36 inch one to start. You can do more with it, like the above exercise, and it is easier to learn on.
If you click on either of these links and purchase a foam roller, I will earn a small commission. I thank you and your body-mind-soul will thank you too! I promise that I will bring you many more Body Moments with a foam roller so you can put it to great use! Also see my link to the Back Issues of Body Moments, below.