F 83 Supine Assimilation EN

From the spine position, you want to first flex the upper spine and come up and raise the arms up off the floor.

And we want to start to again initiate the movement from the shoulders as we start to reach the arms forward, individually mobilizing each shoulder.

And we’re also undulating through the spine here in the movement.

Now we want to activate movement in our hips at the same time.

You want to start to isolate or consolidate the movement in each individual hip as the legs start to move forward.

You can slightly bend the knees as you do this as well too to really mobilize the feeling that each hip is working forward.

We’re trying to do this so as to, with this spinal flexion motion, try to get enough traction through the spine so that the lower part of the back is becoming flatter to the floor and the middle part of the back is also becoming flatter to the floor.

The chin of course is in towards the chest here.

Now the first thing we’re going to be doing is allow for the arms to lower to the floor.

We’re keeping the chest upright, letting the legs relax for a second.

And as we keep the chin tucked in towards the chest, we’re starting to slowly allow for the upper part of the spine to unravel and lower to the floor till the very back of the head touches the floor.

You just wanna check in here again one more time to make sure that the lower part of the back is more or less flat.

If it’s not, you can tuck it up a little bit, the pelvis up, scoot under, allowing for the legs to relax.

And you’ll also wanna check here when the head has actually come to the floor, if the back of the neck started to curve a little bit and you want to actually try and elongate or traction the neck as well too.

So what you could do to correct this is just take either hand around to the back of the skull and lightly pull the chin in towards the chest so that you can feel the back of the neck extending and tractioning and the back part of the head which is connected to the floor, sort of connects to the traction of the floor and keeps it in that position.

Now reach both arms out to the side about maybe 10 to 20 centimeters away from the body and the palms are just facing up here.

You’re trying to feel the weight of the body falling downward here.

So the points that we’re trying to feel connected to are the back of the heels, the back of the calves, the back of the pelvis and sacrum, the back of the shoulders, shoulder blades and the back of the forearms, elbows and back of the hands, all of these points, you should feel the weight of those points falling downward into the surface below you.

It’s a very heavy feeling, but a very comfortably heavy feeling.

If you wanted to visualize something here as something interesting, you could almost visualize as you start to close the eyes that all of these points that I just listed start to dissolve into the surface below you.

So essentially, the body just disappears or dissolves.

We essentially just forget that the body even exists as we start to just melt ourselves into this fully connected position to the surface below you.

To release from this, we want to just take an inhalation into the chest as we reach the arms over behind the head.

And as we reach the arms behind the head with the same inhalation, extend the legs forward, pressing the legs forward as you’re doing this.

So it’s a nice long elongated stretch and you’re also moving through the upper torso, trying to elongate the entire body from the tips of the fingers right through to the balls of the feet.

And with the exhalation just let the whole body relax, let all the activity go from the body.

Now with the inhalation you can bend the knees up into the chest and roll to whichever side feels more comfortable for you, completely rolled over to the side in a ball shape.

And when you get over to the side, you want to sense again that the the side of the body which you roll onto becomes very heavy and feels like it’s falling downward.

So it’s a complete release of activity.

Just the weight of the body is being pulled into the surface below you via gravity.

It’s a very comfortable feeling.

And you want to stay there just for a few seconds to sense, you know, what has happened in the body and what kind of observations make it a little bit more interesting for you to explore the practice in new ways when you get back into it.