Nervous System Circuit: (pdf is linked here) + YouTube link to short videos
Begin seated.
Spine is tall / sitbones are softly anchored Thighs are wide, wider than hips, like an A frame Feet are resting comfortably on the floor
Knees are soft
Hands are resting at will.
Bring awareness to your big toes
Now, shift awareness to the ball of the foot
Imagine that space being soft
Bring awareness to the ball of the foot
Now, transfer your attention to the heel of the foot
Imagine the space between the ball and the heel of the foot being soft
Repeat the above as often as you’d like *Ideally/perhaps, focus on both feet simultaneously
Bring awareness to your thighs and hands.
- Inhale up to the crown of your head (you may bring your palm there to guide you) - Exhale: the breath evaporates
Repeat the above as often as you’d like (I like 3-4 rounds)
Bring awareness to your thighs and hands.
- Inhale down to the base of your pelvis, let it expand down, let it fill with breath and a bit of pressure (you may bring your palm to your pelvis to guide you)
- Exhale: the breath evaporates
Repeat the above as often as you’d like (I like 3-4 rounds)
Bring awareness to your hips and hands & place hands on your hips.
- Inhale down to the base of your pelvis, let it expand down and outward, toward your hip joints
- Exhale: the breath evaporates
Repeat the above as often as you’d like (I like 3-4 rounds)
Return awareness to your hands and trunk.
- Inhale up to the crown of your head + hold, letting the breath hover for a moment (you may bring your palm there to guide you)
- Exhale: the breath evaporates
Repeat the above as often as you’d like (I like 3-4 rounds)
Maintain awareness in your hands and trunk.
- Inhale down to the base of your pelvis + hold, letting the breath float for a moment (you may bring your palm to your pelvis/low belly to guide you)
- Exhale: the breath evaporates
Repeat the above as often as you’d like (I like 3-4 rounds)
Maintain awareness in your hands and trunk.
- Inhale from your left sitbone up to the crown of your head - Exhale down the right side until you reach your sitbone
Cycle through as often as you’d like (I like 4-5 rounds)
Maintain awareness and allow the breath to be natural.
In the video, I recall shifting my palms to the back of my hips, allowing for that natural rocking movement (in-breath lifted up, out-breath anchored sit bones back and down)
Stand.
Bring your right arm out to the side with the thumb pointing down; expand and reach outward, engaging your muscles and really reaching away from the body.
Bring your left palm over your collarbone-chest nook.
Now, retract some of the reaching, coming back to 80%
Now, maintain this posture and bring your gaze to your right palm as you breathe in and out for two counts.
Now, as you inhale, reach that right arm back and follow it with your gaze (this involves moving your head) — as you exhale flip the palm and arm, bringing the thumb upward and the arm towards the front of your chest.
Cycle through a few rounds.
Before moving to the next side, pause and feel the difference between one side and the other.
Now move to the other side.
Remain standing and cross legs at the thigh, as it feels comfortable and steady. Let’s assume the right leg is in front.
The right hand wraps around the trunk and touches the left rib cage.
The left hand wraps around the right upper arm.
- Inhale: palms are loose, fingers free
- Exhale: hands squeeze ribs and arm accordingly
Cycle through as often as you’d like (I like 4-5 rounds) Return to sitting.
Gaze from left to right, moving your eyes and head in unison. Cycle through as often as you’d like (I like 3-4 rounds) Optional: add a twist at the edge of each side.
Place one palm on the crown of your head and the other on your pelvis.
Now, shift the breath from one to the other, moving your awareness and breath like a vertical pendulum.
Cycle through as often as you’d like (I like 3-4 rounds)
Bring your palms onto your traps; squeeze lightly...think of it more as a secure hold.
Allow your arms to move up and down in accordance with your breathing. Cycle through as often as you’d like (I like 4-5 rounds)
That’s it!