 Hello earth citizens, my name is Chris. I'm a brain education instructor from Rolling Hills, California Today, we're going to work on Keegan for our spine So we're going to work on opening up our spine many people have back problems Circulation problems to their spine. It helps with our organs. It helps with everything. So taking care of our spine is a very very important part So let's go to bring up you know the shoulder to part We're gonna start a little bouncing in our knees and with your left arm right in front of you Let right arm very behind you and then swinging down up to like a team and then across We look at the end as in front of you inhale up exhale out So we want to release a little bit of the stagnant energy We want to get a gentle twist starting from the saws the spine over the side of the side Breathing out through your mouth. Oh So feel the bouncing through the legs feel the reaching through the arms So as you toss your hand side to side try to throw Stagnant energy try to throw your stress out across the room You might want to go faster You have a lot of stress Good, but find a rhythm that helps your body and mind come together Feel the vibration good two more one and Two and come in feel the shaking through your arms well done. So we got a little bit of ting in there I want to move through our whole spine. So we start with our neck. So bring your hands to your waist We're gonna roll through our neck. So drop it into your chest and rolling up to the right side and Down inhale up Exhale down to do two more inhale up Exhale down one more time and Then switching directions We're coming up and down so you might get some pop in you might get some cracking some stretching sensations just feel your body good and Slowly roll your head back up now. We're gonna move to our ribcage or thoracic area. So starting to roll Your ribcage. So I want to try to lift my chest the ceiling put up I want to try to put my shoulder blades on the my chest My shoulder blades so most of us can move through our thoracic area This causes back pain causes neck pain good and I'll switch directions. So you might find this part very awkward So I will come back this Good coming in And down one more time There's a few years fine waking up and it might be a little cranky good from the hips start to move your hips in a circle There's an elephant a little bit more the lower back and the hips Good really out through your mouth will help you release some of this tension Good and switch directions So we're just getting a nice gentle massage of our entire spine so you can recognize where you're having some tension Where you're having a little discomfort Good and slowly stop now. I'd like you to focus on your pelvis So find your tailbone and start to draw a little circle with your tailbone So we're trying to only move our pelvis with no knees No upper body that might be harder to do than you think. So try to roll to that pelvis Sitting too much can really lock this guy up good and switch directions So now we moved our spine from the neck all with the tailbone So it's gotten a little bit more warm a little bit more open could slowly stop Now we're going to widen our feet. So bring them out a little bit wider, and I want your feet parallel Good, we're gonna start to massage our spine forward and backwards So we're gonna clasp our hands and we're gonna inhale all the way up reaching up as high as you can look at your head and Now as you exhale push forward your hips go back your hands look forward coming down and holding all the way down Good as your hands come to the bottom get a gentle bend in your knees, and then you're gonna roll your sofa Good bringing your hands up all the way up one more time Exhale pull straight legs straight back Good coming down bend the knees and roll yourself up So we're gonna take three more rolls here And you might start to lean back further and further here as you open up and as you exhale falling forward Coming down then in the knees and rolling yourself up one vertebrae at a time Reaching up as high as you can Slower back as you like push your hips back holding forward So feel and reverb are starting to work from the back. This will be one last time Exhale down pulling yourself back up and You can release the clasp of your hands feel your spine Now I'd like you to point your toes out About 45 degrees good, and now we're gonna get a little bit swaying your spine So I'd like you to push your left foot here and move your body your hips go first And then your spine comes last feel the crowd ahead. So imagine a piece of grass blowing in the breeze and it tips but so feel every vertebrae start to tip good so waking up the side the side of the spine So as we start to Flow that your hips pull your spine with crowded it comes last and So you might get some popping and some cracking along that's fine. Good pushing side to side Good one more time to each side over And back and coming back at the center would feel that lengthen spine good Lengthen now we're gonna bring our feet back in to about shoulder width So what we're gonna start to do is be a little bit of twisting and this is a version of swimming dragon It's gonna allow us when we talk about dragon talking about our spine So I'd like you to bring your hands to prayer posture in front of you relax your shoulders Here so as we sit in I want you to push your hands to the right side as your hands go to the right I want you to turn your head to the left and your hips are going to turn to the left So there's two spirals through your spine. There's a stretch in your lower back your upper back your middle back Good and then now in your next exhale coming back Releasing that tension now as you inhale you're gonna push your hands all over to the left your head So to turn to the right your hips turn to the right So you're twisting through the spine head and hips moving one way and the other and exhale back We're gonna do one more time each side of the little hole So the hole allows you to feel the intensity where your attention is Exhale coming back one more time to the side hands to the left Head and hips to the right and as you exhale come back Now with your own breath. So as you inhale twisting As you exhale coming back We can start to flow with a natural breath exhale Two more times Feel the spine getting warmer feel things opening in the top part lower part Good and now coming back lining up in the center. Now we're gonna start to just swing So I want you to take your fingers and push them out to the right good Let your head fall and then you're gonna come back with the hands and the head So you want to get a little bit of that tipping sensation through your whole body Good starting to move Your body so feel the flowing water coming up your spine That's the energy movement and then you can start to grow your hands and start to rise a little bit fingers and crowded They're leading the way and the tailbone and the bottom of the spine coming after But we're gonna come up as high as we can so feel the stretch Feel the opening feel from your tailbone all the way to the tips of your fingers But now as you get to your full height, you're gonna stop You're gonna reach up now. We're gonna get a little extra can we can lift our heels Good if that's too challenging It's okay to stay with your feet on the ground but lift your heels Bring in energy through the soles of our feet reaching the fingers Big long dragon bring the dive in the ocean It's slowly lower the heels and start to swim your way back down and Go on side to side and the head leaving the way Good breathing out of your mouth Bring your hands back and down Coming back to line up in front of your heart and slowly settle back in Feel your spine laying in the crown of your head towards the ceiling your tailbone towards the floor Good now we're gonna bring our hands down like a diamond right over your lower abdomen to your dungeon second chakra so now as you breathe in feel that switch And your exhale squeeze As we feel the energy here as second chakra our spine feels more stable more strong Keep floating the crown of your head towards the ceiling Keep reaching your tailbone towards the other every breath fills your abdomen Exhale squeezing Good if you're welcome to close your eyes if you're comfortable inhale holding Exhale one more breath in Feel that energy circulating through your body Good and now we begin to wrap up this session here We'll bring our hands to our dungeon and console you down Thank you If you'd like to experience a full one hour of great education classes, please check our body and brain center near you