02. Left Sidelying Left Arm Reach
Through the reaching element of this foundational PRI inspired technique you will connect with your abdominals in a new perspective. Anchoring and sensing your abdominals with your breath is the key to authentic embodiment on all levels of your being.
Equipment Needed:
- Towel rolled up into a cylinder.
- Pillow or toweling to fully support your head and neck.
Instructions:
- Lay on your left side with a cylinder towel roll under your waist.
- Your hips, knees and ankles should be aligned at 90 degrees, feet together and flat on the wall. Your heels should be naturally resting on the wall. If not, you likely need to move your feet forward on the wall.
- Fully support your head and neck with a pillow/towel roll.
- Take an introductory breath where you inhale softly, slowly and fully through your nose followed by a pursed lip exhale where you completely blow all the air out of your lungs. Sense your front lower ribs fold into your belly as your abdominals engage.
- Reach forward with both arms beyond your knees.
- Inhale softly, slowly and fully through your nose.
- As you exhale through pursed lips, reach more with your arms as if your arms were elongating away from your body. This will activate your abdominals even more as your front lower ribs fold further into your belly.
- Pause until you feel a mild urge to breathe again.
- Place your top right hand on the floor in front of you so that only your left arm is reaching.
- Inhale softly, slowly and fully through your nose.
- As you exhale through pursed lips, reach more with your left arm as if it was elongating away from your body. This will primarily activate your lower left abdominals as your left lower front ribs fold up into your side.
- Pause until you feel a mild urge to breathe again.
- Repeat 4 more breath cycles reaching only with your left arm on exhale for a total of 5 cycles.
- Switch to your right side and perform for 5 breath cycles.
- Finish back on your left side for 5 breath cycles.
- Complete 1-3 rounds in total. 1 round includes: left side, right side, left side.
- Perform 1-3x/day, for the next 4 days. *Unless otherwise directed.
- Optionally, use your testing technique to determine your optimal frequency and duration to perform.
