Yoga in Bed ⑦ Spine Edition

There is something I started doing this year. It is to respond with a "Yes" to my grandfather's stories. Are you thinking, "Isn't that normal?" This "Yes" is the voice between Ichika and Kaoru from "Reading Aloud: Women Who Want to Get Married." It is a high-pitched voice. Although Konohana usually speaks like a koto, I make sure to say "Yes" in a formal, polite voice. No matter how irritated or annoyed I feel, I say "Yes" like a lady of the Heian court. (← That's hard to imagine, right?) It is a kind of joke. It is not just in my notes that I am playing around. I am Konohana, a woman in her prime who lives her real life while playing around.
As it turns out, habits are a scary thing; when I was talking to my teacher about remaking a kimono, I unconsciously said "Yes" in this voice. I was startled, thinking, "Oh no," but it ended without incident. When I say this "Yes," both my grandfather and my teacher go "Hmm?" and the conversation tones down. Or should I say, it becomes quiet. Well, that aside, since you get used to what you do every day, you end up doing it unconsciously. What I want to say is that if you do yoga every day, your spine will stretch unconsciously.

Yoga is said to be:
　If you do it once a week, you only feel good at that moment,
　If you do it twice a week, you maintain your current state,
　If you do it three times a week, your body changes.

Actually, while teaching lessons, I have felt that this is true by observing the number of days students attend and the changes in their poses.

For those who want to change their body or train, I recommend doing it three or more times a week.

So today, I will introduce a pose that twists the spine. I think twisting helps regulate your internal organs and nervous system. So, let's get right to the twisting pose, here we go!

① Lie down facing up. (I think it is good to do this after finishing the Sphinx → Pelvis pose while lying face down.)

② Inhale and bend your right knee.

③ While exhaling, tilt your bent right knee to the left and press it onto the futon. Hook your right foot behind your left knee.
　While inhaling, stretch your right hand diagonally upward. (← Be careful not to raise it straight up. You don't have to stretch your elbow straight. Keep it in a natural state.)

④ While exhaling, turn your face to the right.

⑤ Continue breathing.
　Inhale through your nose while counting to 6, expand your stomach, and press your right knee onto the futon.
　Exhale through your nose while counting to 6, pull in your stomach, and press your right shoulder onto the futon.

You are twisting your spine like wringing out a rag. Let's twist little by little while repeating your breathing. Your entire internal organs will be massaged.

⑥ Once you have breathed 6 times or more (about 1 minute), you are finished. If you are motivated, try doing it for 3 minutes, and if you have time, try 5 minutes. The longer you do it, the more you can twist.

⑦ When finished, return your right leg.

⑧ Inhale and bend your left knee.

⑨ While exhaling, tilt your left knee to the right and press it onto the futon. Hook your left leg behind your right knee.
While inhaling, stretch your left hand diagonally upward. Keep your elbow in a relaxed state.

⑩ While exhaling, look to the left. Keep your chin tucked in.

11. Inhale to expand your abdomen and press your left knee into the futon, then
exhale to pull your abdomen in and press your left shoulder into the futon.

* You are twisting your spine and also stretching the front of your left shoulder.

12. You can finish after 6 breaths, but if you are able, please try holding it for 3-5 minutes.

This pose improves the flow of energy in the kidneys and bladder. It is recommended to do this before bed, go to the bathroom after this pose, and then go to sleep.

This concludes the futon yoga session. Thank you very much.
I hope you all feel refreshed in the morning and sleep soundly at night.

Starting next time, we will cover urinary incontinence prevention poses.
Look forward to it!