The Spinal Roll or Rocking Exercise
This is an excellent exercise to overcome the drowsiness and stiffness that one feels
on waking in the morning. As you do this exercise, you will feel an invigorating sensation
from your vertebrae getting a good massage. It will limber up your spine and keep it in a
flexible and youthful condition. It is invaluable for those who are using yoga to dodge
old age. It will also help you to sleep soundly. Thus, it is a good prescription for
You may feel a little clumsy and awkward the first day when you do this exercise. Some
people feel like losing their balance and falling down. In a few days you will feel
accustomed to the rocking action and will start enjoying it. At that time you can combine
rocking with deep breathing. Inhale while rocking backwards and exhale while returning
straighten your spine as you will roll backward or you will find yourself lying flat on
your back, unable to swing forward again. Don't roll back too far on your neck. Dont
try doing the rocking exercise too slowly either. Imagine you are a rocking chair in
motion. Feel for the massaging action on your spine. Enjoy the fun.
- Sit down at the end of the exercise pad to make sure that your back will not hit the
hard floor. Draw up your knees, and bend your head down. Put your hands under your knees.
You can join your hands or not depending on what is easy on you.
- Keeping your spine rounded, gently swing back and forth, imitating the swinging motion
of a rocking chair.
Straighten your knees just as you swing backward and then immediately bend them again
as you swing forward. Dont pause after you have swung back but simply continue the
to-and-fro movement. Otherwise you may get stuck.
Do this exercise four or six times, then lie down to relax until your breath returns to
normal again. Take a few deep breaths while still lying on the floor.
- Makes the spine more flexible and youthful.
- Massages all the vertebrae in the neck and spine.
- If done in the morning it helps to overcome the drowsiness and stiffness that people
often feel on waking up.
- It's also very beneficial just before sleep.
- The massaging action on the spine tends to relax the whole nervous system and
establishes a better connection between the central nervous system and the rest of the
[Go To: The Stomach Lift, Abdominal Lift (Uddyiana Bandha)]
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