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Yin – Yang
The Wave and Axis
Integration of Movement



Created by
Ruthy Alon Ph.D


             
 
Dynamic Walking with Poles 
for Health, Posture and Biological Optimism
 
     

Aligning Posture for a Safe and Dynamic Walking
Demo Process

 
1. Stand and evaluate your posture.
     Imagine a string suspended from the top of your head,
     all the way down to the floor. 
     Is this objective vertical line
     congruent with your tail bone or heels?

2. Place your right hand behind your lumbar
     and sense its shape.
     Start walking in place from one foot to the other.
     Feel the quality of the articulation
     in the vertebrae you touch,
     is it smooth, harmonious, pleasant
     or sharply fragmented?  
 
3. Place your little finger at the sacrum
     and your thumb higher than the waist,
     tightly attaching the full back of your hand
     to your lower back,
     then spread the fingers of your hand
     and fixate the distance between them,
     as if to stabilize and limit any articulation
     between the lumbar vertebrae,
     fostering in your spine a firm and reliable axis
     for walking.
 
4. Hold this intentional fixating support of the lumbar
     and step in place from one foot to the other.
     Use your hand as supporting stocks
     and lean your lumbar on it. 
     Stop and stand freely.
     Listen to the way of your standing,
     is there a difference?
 
5. Now stand with your left side
    behind the back of a chair,

     place your left hand on its back rest,
     as if it was a pall behind you.
     Step with your left foot
     one step forward
     and one step backward,
     leaving your left hand on the chair's back.
 
6. Each time you step forward with your left foot,
     the one closer to the chair,
     push your left hand backward into its place on the chair,
     as if it was a pole pushed into the ground.
     You may need to stand a little forward
     to have the chair behind you.
 
7. Allow your left shoulder blade to draw backward,
     thrusting your spine and articulating it.
     Feel the potential of reviving the flexibility
     of your upper back by pushing your shoulder backward.

     Notice what is happening in your lower back
     at that moment of powerful action?
     Does your lumbar tend to react
     by deepening its curve and shortening it?
     A habit of exaggerated reaction of the lumbar 
     to the powerful moment of stepping,
     might accumulate into a problem
     of over sensitive and week lower back.


8. To protect the lumbar at that crucial moment
     of producing the impact of stepping forward
     with increased pressure,
     you may use your hand.
     Place your right hand on your lumbar,
     inhibiting it from contracting as before,
     spreading your fingers 
     and tightening the full back of the hand 
     to stabilize the lower back as a reliable,
     unshaken bridge, between your chest and pelvis,
 
9. Keep stepping with your left foot 
     forward and back repetitively.
     After several times stop and sense your way of standing.
     Do you detect a slight change?
 
10. After giving the experience also to your other side,
       switching over your hands,
       stand and sense
       what has been changed in your standing?
       Where does the projection of your head fall now,
       in relation to your tail bone, to your heels?
 
11. Now hold one pole in your left hand
       and walk around in space,
       with your right hand slightly tightened to your lumbar,
       constantly limiting excessive articulation in its vertebrae.    
 
12. Each time you step forward on your left foot,
       push your left pole diagonally backward into the ground,
       to empower the propulsion of your walking,
       withdrawing your left shoulder blade backward,
       thrusting it  toward your spine, 
       to shaken the stiffness of that area
       between the shoulder blades.  
 
13. Keep walking for quite a while in this arrangement,
       which might be the reverse of your habit.
       Healing the distribution of labor,
       you remind yourself the option
       of having more flexible upper back
       and safely firm lower back.

       Eventually walk normally,
       with both your hands free.
       Sense what your body has got
       from experiencing the different option?
 
14. Give yourself appreciation
       for getting beyond your habitual coordination,
       and learning how to correct your posture,
       in a way that is very difficult to do intentionally
       without the selective guidance of your own hand and pole.
 
15. With many repetitions
       this new insight might be the key
       to a safe and full of life way of walking.
 


 


 
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