The following exercises are taken from Open Dharma
This series of yoga exercises is helpful for meditation. The main focus is on clearing, supporting, energizing, and awakening the spine. The spine may sometimes host stuck energy and certainly can flow positive spiritual energy.
If possible, do these exercises
If you cannot do all the exercises, then we recommend that you include the joint rotations, knees to abdomen, and half boat in your practice (exercises 3, 6 and 9 respectively in the following description).
The benefit of this practice may be felt immediately, or it may take several months of daily practice.
Use soft, folded blanket, a firm mattress, or a yoga mat with a folded blanket on top.
The full series should take about 20 minutes once you are familiar with it.
Some words of caution:
Yoga literally means “union,” and at least we can let body, intention, and mind unite by connecting and listening to the body. Most of the exercises in this series are simple, but several are more complex. Please do not strain your body, and approach unfamiliar exercises with gentleness and care. If you are not sure about an exercise, it is best to ask a yoga teacher or experienced practitioner.
1. Sweeping. Stand with legs slightly wider than hip-width apart. If you are 35 or older, turn your toes towards each other as far as possible. If the sweeping takes longer than 5 minutes, then you can move your feet into a more comfortable position after 5 minutes.
If you are younger than 35, you can just stand in a comfortable position.
Bring your attention to the top of your head and begin sweeping attention down through the body. You can pause and relax anywhere that you notice extra tension. First come down head, neck, shoulders, and upper chest and back, and then down the left arm and then the right arm. Then down the main body, and then the left leg and right leg.
Pay extra attention to the following areas:
-In the head, as you sweep down the head near the eyes, try to feel something like a heavy, horizontal curtain. Gently ‘shake’ this curtain with your awareness.
-Knees, particularly clearing the tissue between the joint and kneecap.
Initially the sweeping may take longer, but 5 minutes or so should be enough after some practice.
2. Squats. Still standing, relax feet so they are only slightly pointing inward. Swinging your arms for help, come down into squatting position and then stand up again.
Repeat 5 times.
3. Joint Rotations. Stand comfortably.
Rotate joints several times in both directions:
~Ankles—one at a time in the air or sitting on the edge of a bed;
~knees—bring feet and knees together, hands to knees and rotate;
~hips—bring feet wide apart and hands to hips and rotate hips;
~waist and chest—hands still on hips;
~shoulders—bring hands to shoulders and breathe out as the elbows touch in front of the face, and breathe in as elbows reach out and back);
~head and neck—especially gently, and before rotating the head it can help to stretch the neck forward and then back;
4. Breathing up. Standing with feet hip width apart, breath in and raise arms along side of body and upwards. Breathe out completely, sucking the belly in as the out-breath leaves your body. Allow the in-breath to happen on its own.
Repeat 2 times, keeping arms up through the two cycles.
On the third in-breath reach up, and while holding breath in, feel the energy flowing down through the hands and arms and into the back. Breathing out, gently release the arms back down to the sides of the body.
5. Half sun salutation and circular push-ups. Stand at the front of your mat or blanket. Breathing in, bring arms up along the sides of the body and above the head. Stretch arms above the head and bring palms together, allowing the stretch up and back to arch your back slightly. Breathing out, bend forward and stretch hips back. Let your hands come down in prayer position in front of your face and body.
As you find a good forward bend, let the hands touch the feet or shins. Bring your head to rest for several breaths by your left leg, then by your right, then at the center.
Breathing in, look up and bring your right foot straight behind you, bending the left knee. The weight of your body is still balanced on both feet and both hands. Breathing out, bring your left foot back next to the right foot, pushing from the hands and the feet to create an upside down V shape.
From this position lower your body down, creating a plank shape parallel to the ground. The body weight is still distributed between legs and arms, mostly on the arms. Now push back up again, to the upside down V. Repeat this last sequence 5 times.
Then finish with a lunge where the right leg is bent in the front and the left leg is straight back.
You can also begin from the upside down V and do the 5 circular push-ups.
6. Knee to abdomen. Lie down completely on a mattress or soft surface. As you flex your feet, pay attention to your lower back. Hold position until lower back muscles relax. Now as you point toes away from you, feel the upper thighs and wait until they relax. Then slowly bend left knee and bring it towards the abdomen and chest. Press the left heel into the inner right leg as the left foot travels up. Feel the whole body respond to each micro-movement. Clasp your hands on top of and below the knee and raise your head to your knee. Hold for several breaths and release slowly. Repeat with right leg.
Flex and point toes again and repeat knee bend with both legs together.
Release arms’ hold of legs, but keep them loosely bent and roll from side to side and up and down.
7. Do a spinal twist of your choice to each side.
8. Roll. As you roll backwards and forwards, notice if the back feels stuck anywhere and concentrate the rolling at that point.
9. Half boat. Sit with legs straight out in front and feet together. Make sure you can feel the contact between your sitting bones and the floor. You can help this by taking the buttock flesh out and back with your hands. Bring legs up 60 degrees, and at the same time lean your upper body back 45 degrees. Have your arms straight out, parallel to the floor and with the palms facing each other. You should be balancing on your sit bones and not on the lower spine.
Hold for 5-20 breaths and release.
10. Bicycle. Lying on your back bring one leg up with bent knee while the other leg extends out away from you, and ‘cycle’ 10-30 times in each direction. If you feel a strain on your back bring your legs closer to your chest.
11. Backbend. Lie on your back with your legs bent at the knee and your feet on the floor, hip-width apart. Breathe fully and allow your spine to settle under your hips. Bring your arms over your head so that your hands are just behind your shoulders, the palms facing down and the fingers pointing towards your feet. Your elbows will be pointing upwards.
Press into your hands to push yourself up, first onto the crown of your head. This may be enough if you are new to the pose. You can continue the push into your hands to bring your head off the floor, so that your body makes a full arch. The palms of the hands and the soles of the feet stay in contact with the floor throughout, while the head simply hangs down. If you are unfamiliar with this exercise please be very gentle and careful, allowing your body to learn it over time. Take special care also coming out of the asana. It is important to tuck your head in, bringing your chin into your chest, so as to protect your neck.
12. Shoulder stand and plough. Lie flat on your back. Slowly raise legs, bending them at the knees and continue raising legs and torso up until your body is straight and supported by your shoulders. Hold for a few seconds. Come down gently, allowing you legs to fall back behind your head. Keep your legs as straight as you can, and let the feet point or rest first to the left of your head. After a few moments, slowly move your legs to the right of your head. After a few moments, move your legs to the center, behind your head. Rest. Release your legs slowly and roll down to lying on your back.
13. Cobra. Lying flat on your stomach, bring an intention of softness to your lower spine. Encourage your tailbone to incline downwards without causing tightness. Place your hands on the floor by the middle of your chest with your fingers pointing forwards. Breathe in and press into your hands, allowing your chest to come up, noticing where the arching of the spine begins. Encourage the shoulders to drop and the chest to stay open. The actual bend of the spine comes from the point between the shoulder blades and not from the lower back. Feel the spine uncurl as you come back down.
Repeat one more time.
14. Wheel. You may wish to have more padding under you for this exercise.
Lie flat on your stomach. Bend legs at the knees and bring feet towards your head. Reach back with arms and hands and clasp ankles or shins. Pull legs up as much as comfortable. Encourage the chest to lift and open, as the shoulder blades move in towards each other. Rock softly back and forth on your stomach.
15.Alternate nostril breathing. While kneeling, or in any sitting position you like, bend the index, middle and little finger of your right hand down, so that only the thumb and ring finger are in use. Breathe out completely. Press your right nostril closed with your thumb and place your ring finger between your eyebrows. Breathe in through your left nostril. Now press your left nostril closed with your right ring finger and release your right nostril, moving the thumb to rest between your eyebrows. Breathe out and then in through your right nostril. Move your fingers again, releasing the left nostril and placing the ring finger between the eyebrows, and closing the right nostril with your thumb. Breathe out through the left nostril. This is one round. Continue until you have repeated 3 rounds.
16. The cat. Kneel or sit between your bent lower legs, with the feet pointing back. Feel your back straight and relaxed. Tune in to the base of your spine, until you feel the beginning of movement. Allow your slightly arching back to move you forward and down gently, until your chin touches the ground. Still forward of your starting place, come up slowly, and let the spine arch up and forward and pull you back up. Reverse the arch gently with the head down and chest pulled towards the back as you continue to return to the starting sitting position. Head comes up last. Feel as if the lower spine is guiding the whole movement.
Repeat one more time.
If this is too much on the knees then:
Feel the lower back throughout the exercise. Breathing in, feel an imaginary balloon expanding from your upper belly area, expanding and expanding until your back arches slightly back, your neck and head stretch back and up. Maintaining the connection with the balloon and the base of the spine, allow your upper body to bend forward until your chin touches the ground. Slowly come up, feeling the balloon pull you up. The head is still arched back when you sit up, and then comes back to normal at the end. Let the breath find its own rhythm. Repeat 3 times in all.
17. Abdominal out-breath. Sit in any position. Breathe out in short, forceful breaths for 5 minutes, allowing the in-breath to happen by itself in between the out-breaths. If this is too long, start with a shorter period, and gradually build up to 5 minutes. An out-breath happens about every 2 seconds.
18. Eyes. Sit or kneel in any position. Rub palms together until they are warm and press gently over eyes several times. Remove palms and make a circle motion with your eyes, as large as your eyes can see. Repeat several times in both directions. If possible, make the eye-circles while turned towards the sun during the first hour after sunrise. Again palm the eyes 1-5 times.
19. Meditative breath. Sit or lie down. Close right nostril and breathe for 5 minutes through your left nostril only. After 3 months, breathe for 5 minutes through either nostril—whichever one you feel is appropriate that day. Breathing through the left is calming and cooling, while breathing through the right tends to be activating and warming—very good for drying up mucus conditions. Generally, we need more emphasis on breathing through the left.
Rest, and enjoy your day!