Beginning To Open Up is a powerful movement for both the physical body and the spiritual one. As it focuses on the overly shortened, tight muscles in the front of the shoulders and the chest; in the hip flexors and the inner thighs. It is also about being emotionally narrow, closed and inflexible.
It is a physical metaphor for opening up to new ideas and being willing to change the way we see ourselves.
Exercise #1 Beginning To Open Up
Lying on your back, knees are bent with feet and knees touching. Arms are out at chest level with palms facing up. Your upper body should be forming a “T”. Inhale deeply through your nose and allow the abdomen to expand. Exhale through pursed lips, and pull your abdominal wall in toward your spine. Keep your abdomen pulled in and return to relaxed breathing.
Keeping your feet together, allow your right knee to open out to the side. Do not force the amount of movement, let your muscles dictate how far you can open. At the open phase, contract your buttocks to increase the stretch in the inner thigh and groin. Release your buttocks and return your knee to center. Repeat with the left leg and continue this movement 6 times with each leg. Time your breathing pattern to match your movement; inhaling on the opening, exhaling as you close.
Begin to open both knees, letting the bottoms of your feet roll together. At the open phase, squeeze your buttocks and feel the stretch. Repeat this movement 6 times, inhaling on the open, exhaling on the close.
Continuing to open and close both knees at once, begin to raise your arms up (keeping them straight), and bring your fingers and palms togther over the center of your chest. Keep your arms extended, they are not bent at chest level. Begin to open and close both arms and legs simultaneously, timing your breathing pattern to match the movement. Feel the expansion of the muscles in your chest, upper arms, abdomen and inner thighs as you open. Repeat this 6 times.
Notice what you feel.