Gratitude and blessings to all as we wind down and look ahead with a renewed sense of hope and possibility. I spent a few days in a beautiful north county San Diego bungalow this past week. I was born and raised in southern California, but it wasn’t until the past few years that I truly embraced how lucky I was to have been so close to the sea (I know technically ocean and sea are not the same, but to me sea feels the more intimate). I taught all three of my online classes on a lovely terrace amongst lively lush vegetation, plus a kitty cat.
I love these three Gyrokinesis positions and wanted to share…
1) Side Spiral. You can literally feel this spinal rotation from the floor, up the spine and through to the fingertips.
Technique: in a seated position with legs in a V-position (make sure you are elevating your spine and back of neck before spiraling). Cross your arm to the outside of opposite leg (it is not necessary to lock the arm at the elbow). Keeping your chin in alignment to your sternum, gradually rotate to one side bringing your gaze up and around. Allow your chest to open and keep your shoulder blades wide (rather than pinched together).
2) Piriformis Stretch. This one comes as part of a side stretch combination, but this particular piece is just great! The position allows you to move your hips, upper legs and feet away from the body, hence opening up the lower back.
Technique: from a seated position, cross the leg over the knee (if you have knee issues, cross at the ankle). With a straight spine, hinge forward. While keeping your spine straight, reach your chest forward. If you don’t feel pain, continue moving forward a bit more. Repeat leg 2!
3) Ankle Circles. I swear by them! They are an absolute must, and can’t think of another exercise that opens up and strengthens the feet and ankles as deeply. I’m also convinced that I was spared injury during a subway slip, and also once falling from an unseen step because of this daily ritual.
Technique: using stool or floor, lift onto the balls of your feet with weight above your big toe. Next, roll across the balls of your feet toward the pinky toes rotating heels to the outside position. Then, rotate heels inward and repeat.