Warming Up Exercises Flashcards
Let’s check our posture
Feet are parallel (approximately hip distance apart), legs are straight but also relaxed (so not overextended), tailbone is tucked in, back is straight, roll the shoulders up and back and open the chest, head is in line with the spine, chin is parallel to the floor, eyes are closed, arms are relaxed.
Initial Awareness
Eyes closed. Attention focused to perceive: the awareness of the consciousness throughout your entire being. Expel minor concerns, negative thoughts, obsessive factors. Instead, achieve a responsive state of aspiration after everything that is beneficial, superior, universally valid, and macrocosmic.
1ST WARMING UP EXERCISE - FOCUS
We start with the first warmup exercise. The full, slow, rotation of the head, first clockwise and then counter clockwise… We start with dropping our chin down, we roll our right ear over our right shoulder, slowly, continue to roll all the way back as much as possible, and around, and bring the left ear to the left shoulder, and roll the head down, with the chin close to the chest. And then continue the circles, very slowly. Make each circle about 10-12 seconds. Focus your attention to perceive the transfer of energy in the area of the neck. I will tell you when to change direction.
1ST WARMING UP EXERCISE - AWARENESS
And that will do. Bring your head back into center. Eyes closed, focus your attention to perceive: very fine vibrations in the area of the neck, the mind becoming dynamic; an expansion of the consciousness into the subtle planes; and the arousing of vishuddha, the throat chakra.
2nd WARMING UP EXERCISE - FOCUS
We will now perform the second warm-up exercise, the set of 5 quick, double movements of the head: two to the left, two to the right, two diagonally to the left, two diagonally to the right, and two directly backwards. We do it with the eyes closed and we focus on the movement itself. Let’s begin.
2nd WARMING UP EXERCISE - AWARENESS
That will do. Eyes closed, attention focused to perceive: very fine vibrations in the back of the head, the arousing of the latent potential of the mind. Simultaneously note very fine vibrations on the top of the head, the arousing of sahasrara, the crown chakra; lucidity.
3rd WARMING UP EXERCISE - FOCUS
And we will move now to the third warm-up exercise, the lateral movement of the head, where we move our head from side-to-side, from the left to right, as much as we can. While performing the movement as fully as possible, focus your attentions in the middle of the forehead, Ajna Chakra. Let’s begin.
3rd WARMING UP EXERCISE - AWARENESS
And gradually dissolve the movement, back into stillness. Eyes are closed, attention focused to perceive: very fine vibrations in the middle of the forehead, the arousing of ajna chakra, the mental command center, an increased power of mental insight. Simultaneously note the flow of fluidic energies in the area of the neck; and a union between the mind and the rest of the being; harmony.
4th WARMING UP EXERCISE - FOCUS
We will now move to the fourth warm-up exercise, the lateral flexion of the spine. Keep your feet parallel, and both the head and pelvis are steady. Perform the movement as thoroughly as possible, focusing your attention on the movement itself. Let’s begin.
4th WARMING UP EXERCISE - AWARENESS
And slowly we dissolve the movement, and take a deep breath in, and out. Eyes closed, attention focused to perceive: very fine vibrations along the spine, a deep internal massage. If there are any painful areas, focus your mind, your bioenergy, upon them to achieve healing effects.
5th WARMING UP EXERCISE - FOCUS
Let us now continue to the fifth warmup exercise, the asana for stretching the thorax and lengthening the spine. In this position, we open our legs widely, the toes are pointing outwards, so really opening your legs widely. We place our palms onto our thighs, as close to the bend as possible. And then bend forward, exhale through the mouth, and come up and inhale through the nose. And we push down into the thighs, straightening the arms, and lengthen upwards to create a big stretch in the spine. We push into the thighs, we hold our breath, and we focus our attention to perceive cosmic energy descending through the spine from sahasrara, the crown chakra down to the root chakra at the base of the spine. And when we can’t hold our breath anymore, we release, and come up. We take a couple of breaths in between. And then we go into the next round. Let’s Begin.
5th WARMING UP EXERCISE - AWARENESS
Don’t begin a new round, finish the one you’re on. And gradually come back to the starting position. Eyes closed… attention focused to perceive: the elasticising of the intervertebral spaces, the expansion of the distances between the ribs, a revitalization radiating out from the spine, flexibility.
6th WARMING UP EXERCISE - FOCUS
We will now perform the sixth and final warm-up exercise, the gastric massage. It is best to perform it on bare skin. We measure with our left hand, two finger breadth below the breast bone. So you need to see where your breastbone ends, and we put two fingers, and then we put the right thumb underneath, on the massage point. Place the left hand on the right to add increased pressure and support. And then we start massaging in a clockwise direction. Let’s begin.
6th WARMING UP EXERCISE - AWARENESS
That will do. Eyes closed, attention focused to perceive: the relaxing and energizing of the abdominal area and the massage point, notice a purification of the energies of this area, and the expelling of toxic energies at the level of the massage point.
