Rotate the Pelvis....
Sit in easy pose. Place the hands on the knees. Deeply roll the pelvis around in a grinding motion. Relax into the movement. Make it a moving meditation.
Do 26 rotations or 1-2 minutes in each direction.
Benefits: This exercise opens up the energy in the lower spine, massages the internal organs and aids in digestion.
Spinal Flex....
Sit in easy pose. Grab the ankles. As you inhale powerfully, flex the spine forward, keeping the shoulders relaxed and the head straight. Do not move the head up and down. 
Exhale and relax the spine back. Continue rhythmically with deep breaths. As you inhale feel the energy go down the spine. As you exhale feel it come back up .
To end: Inhale deep, hold the breath, exhale and relax. Sit quietly and feel the energy circulate in your spine and throughout your body.
Benefits: This exercise stimulates and stretches the lower spine.
Spinal Flex On Heels...
Sit on the heels; place the hands flat on the thighs. Continue spinal flex as below with a easy breath.
1-2 minutes.
Benefits: This exercise works on the mid spine.
Side Twists...
Sit on the heels. Place the hands on the shoulders, fingers in front
and thumbs in back. Inhale, twist to the left. Exhale, twist to the right. Twist your head to each side as well. Gradually feel an increased rotation in your spine. Keep elbows parallel to the ground, allowing the arms to swing freely with the body. This exercise can be done standing up,
Continue 1-2 minutes or 26 times.
To end: Inhale center, hold the breath, apply root lock, exhale, relax and feel the energy circulate, especially at the level of the heart.
Benefits: This exercise opens up the heart center and stimulates the upper spine. (Refer to the picture below)
Side Bends...
In Easy Pose, clasp hands behind neck in Venus Lock (fingers interlaced) and bend straight sideways at the waist, aiming the elbow toward the floor beside the hip. Inhale as you bend left, exhale right. Don't arch or contract the back. Bend sideways only. This exercise can be done standing.
1-2 minutes or 26 times.
Benefits: Side bends stimulate the liver and colon and increase spinal flexibility.
Shoulder Shrugs...
Still on the heels or in easy pose, shrug both shoulders up on the inhale and down on the exhale.
1- 2 minutes.
To End: Inhale up, hold, apply root lock, and relax.
Yoga can make you grow taller?
Hi gang,
Do you know that your emotion can increase your height? It is a well-known fact that your well being promotes height increase. Being stressed out or depressed and angry can actually make you shorter! You see when stress works on all levels, physically, your body holds in your anger and depression. Your shoulders feel heavy and your back hurts. This is because your spinal fluid has decreased. Thus it makes you shorter. But what about shiny, happy people? Can I still increase my height even if I am happy? Sure you can! A friend of mine who practices yoga noticed that most people had actually gained inches doing this yoga exercises in lengthening the spine. He remarked that low back pain and upper back stress are some of the most common health complaints of adults. The best way to avoid backaches is to take care of your spine on a daily basis. There are no quick fixes for back pain, but this exercise set is an effective maintenance program.
Benefits...
This series of exercises works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation and all the energy centers receive a burst of energy. These exercises increase the circulation of the spinal fluid, which contributes to greater mental clarity. Regular practice of this series will give you increased vitality, help prevent backaches, reduce tension, and keep you young by increasing the flexibility of the spine.
Exercise 13:
- Standing position. Heels together, feet at a forty-five degree angle.
- Stomach in. Fingers meshed at the nape of the neck.
- Elbows reaching backwards. Stand as straight as possible.
- Bend forward at the hip, exhaling through the mouth.
- Return to original position, inhaling through the nose.
- To be effective, you must keep your elbows well back and legs stiff.
- Do your exercises every day and do them WELL.
Exercise 14:
- Standing position.
- With your back about five (5) inches away from the wall.
- Feet together. Arms extended in front of you at shoulder height.
- Keeping your arms extended, move them upwards and backwards until your fingers touch the wall lightly. At the same time, lift yourself up to a tip-toe position.
- Remember: Inhale through the nose when lifting, exhale through the mouth when lowering.
- When doing this exercise, imagine you are reaching for something on a top shelf.
- When you touch the wall, stretch for at least three (3) seconds.
- VARIATION: Do the same exercise but with your body against the wall.
Exercise 15:
- Standing position. Right leg forward.
- Arms up at the side at shoulder level. Hold head up high.
- Reaching as far as possible each time, turn to the right.
- Your legs and hips do not move and your feet stay in place.
- When you have done this as often as you have decided, place your left leg forward and turn to the left in an equal number of movements.
Exercise 16:
- Lie down on your back.
- Stretch out. Place your arms above your head, palms up.
- Stretch your legs outwards, toes pointing out.
- Stretch your whole body as much as possible.
- Alternative exercise.
- Your right hand grasps your left foot. Return to the floor position and stretch for at least three (3) seconds.
- Now the left hand grasps the right foot.
- Try to keep your legs straight. Doing your best is doing well.
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