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12. Standing Alternating Hemi Compression-Expansion #2

This technique integrates your breath with your ability to compress one side of your torso while opening the other, a fundamental breathing, postural and movement pattern.

Left Shift Right Upward Reach

Left Shift Left Downward Reach

Right Shift Left Upward Reach

Right Shift Right Downward Reach

Instructions:

  1. With your feet about hip width apart, shift your body to the left side so that your left hip is directly over your left ankle/heel. Don’t overshoot so that your hip is beyond your foot and base of support. 
  2. Inhale softly, slowly and fully through your nose as you reach up with your right arm, keeping your gaze on the right upward reaching hand while keeping your weight primarily shifted to the left side. Sense your right rib cage expand.
  3. As you start to exhale softly, slowly and fully through pursed lips, switch your gaze to the left arm and reach down towards the outer side of your left foot. Feel your left rib cage compress and abdominals engage as you reach down with your left arm.
  4. Then shift your weight over to your right side as you inhale reaching up to the ceiling with your left arm. Your gaze will follow your left hand. Sense expansion through the left side of your rib cage.
  5. Keeping your weight on your right leg, reach downward with your right arm towards the outer edge of your right foot. Your gaze will follow your downward reaching hand. Sense compression in your right rib cage as you fully exhale all the air out of your lungs. 
  6. Continue alternating side to side in this fashion but always start and finish with your weight shifted onto your left leg and reaching up with your right arm/down with your left arm.

Perform 7-8x cycles, 1-3x/day. *Unless otherwise directed

    • Optionally, use your testing technique to determine your optimal frequency and duration to perform.

 

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