01. Standing Alternating Reciprocal Cranial Expansion

This modified PRI technique teaches your cranial bones, rib cage and pelvis to become more synchronized with one another so that they are appropriately moving in relation to one another.

When our bodies become tight, twisted and tense we often lose these relationships in our body which are critical for harmonized postural alignment, breathing and movement.

Equipment Needed:

• A unilateral bite plate for your left teeth. **See here for information on bite plate and how to make your own.

Instructions:

1. Stand with your feet about 4-6 inches apart depending on what is comfortable for you.
2. Place the bite plate between your left molars and maintain contact here through the duration of the technique. Do not clench or bite hard on it.
3. Take an introductory grounding breath where you inhale softly, slowly and fully through your nose followed by a slow and full pursed lip exhale getting rid of all the air out of your lungs. Notice your abdominals engage as you really feel your weight sinking down into the ground.
4. Shift your body over to the left so that 70-80% of your body weight is going through the left leg.
5. Reach to the ground ~ 2 inches with your left arm so you sense your left abdominals engage.
6. Turn your head AND eyes to the left ~ 30 degrees.
7. Sidebend your head to the right ~ 10-30 degrees. (You will always sidebend in the opposite direction of the rotation).
8. While maintaining this position and awareness of the weight through your left foot, left abdominals engaged and left teeth contact, perform 3 breath cycles. Inhale softly, slowly and fully through your nose followed by a pursed lip exhale so that you completely empty your lungs of all your air.
9. Pause after each exhale until you feel a mild urge to breathe.
10. After 3 breath cycles, maintaining your left arm reach to the ground with your left abdominals engaged, switch side by shifting your body to the right leg, so that 70-80% of your weight is through your right leg.
11. Keeping your eyes straight ahead of you, turn your head to the right.
12. Sidebend your head to the left.
13. Perform 3 breath cycles in this position continuing to notice your left abdominals, left molars and presence of the left foot still on the ground.
14. Then shift back to the left leg where you turn your head AND eyes to the left while sidebending your head to the right for another set of 3 breath cycles.
15. Complete 1-2 sets of 3-5 breath cycles, on each leg, but always start and finish grounding on the left leg, reaching to the ground with the left arm with your head and eyes turned to the left while sidebending your head to the right. (ie. 2 sets on the left/1 set on the right, or 3 sets on the left/2 sets on the right.)

Perform 1-3x/day, for the next 2-3 days. *Unless otherwise directed.

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