Back

03. Full Body Flexion Posture

This technique is excellent to employ anytime you not only have tension in your body but feel overwhelmed, stressed, anxious or emotional. It helps to calm, ground and regulate your nervous system into a more relaxed and parasympathetic state of being. You can also incorporate it into your daily routine.

Instructions:

  1. Get onto your knees and elbows as you curl your body up into a ball with your forehead resting on the floor, hands to the side of your forehead. 
  2. If this is uncomfortable or you are unable to rest your forehead on the floor, place folded towels underneath your forehead. 
    1. You may also place a pillow or towel between your chest and thighs as needed for comfort.
  3. Softly, slowly inhale through your nose feeling the middle part of your back expand.
  4. Purse your lips and slowly blow every last drop of air out of your lungs.
  5. Pause until you feel a mild urge to breathe again.
  6. Repeat for a total of 5 breath cycles then rest. Complete 2-3 more breath cycles.

Perform 2x/day for 1 week. *Unless otherwise directed.

  • Optionally, use your testing technique to determine your optimal frequency and duration to perform.
  • Similar to child's pose but try to keep your knees more under your body inside of out to the sides.

 

Goals: while keeping your neck and shoulder relaxed:

  1. Feel the middle part of your back and between shoulder blades expand during inhalation.
  2. Feel your abdominals engage and draw in during exhalation.

 

 

Back
Donate