cool log - those mobility flows sound very interesting.
Are those quotes attributed Lao Tzu?
The first one is Lao Tzu, the second one is Kafka and the last comes from a Zen master at zenforuminternational.com
The flows are a mix-match of different pilates/yoga/qigong/JM stuff and constantly changing slightly until I (hopefully) find the perfect mix, but as of right know I do the following:
1) Tea-cup exercises
2) Lower body flow
(bear with me. It is ridiculously difficult to explain). From standing:
- Drop down into a full squat
- Do the Sonnon Cossack squat thing: putting the left knee on the floor --> roll over lower leg --> put right leg behind you so you end up in a shinbox position with left leg in front, right behind.
- Keeping left leg the same, move right leg forward and to the left until you end up in a kneeling lunge with right leg in front
- Rock onto front leg do a one legged deadlift, and put left leg back into a lunge position (NOT kneeling this time)
- From the lunge, roll the hips until you end up in a cossack squat
- Transfer weight to the other side until you end up in a cossack squat with the right leg extended.
- Now do the previous movements/steps to the other side (reversed) until you end back in the full squat position...
- From here you you do a dragon twist to the ground and return back to the squatting position.
- Stand up and do the whole thing from the beginning starting with the other leg.
If it makes no sense at all I can try to get some pictures of the various steps.
I often stay statically in any one of the positions, or just spend time in the position doing circular motions etc. to loosen it up.
3) Spinal flow
- Put palms on the ground and inch-worm them forward until in pushup position
- Push back into down-dog, then do one (or more) hindu pushups.
- Inchworm back until you are back in the standing forward bend, then squat down (hindu squat style) and sit on your heels
- From here, roll over one shoulder (keeping legs in place) until you end up in a plow position. You may stay here awhile and gently move the legs and/or head to loosen up the entire back and neck region. Any combination you feel like!
- Now, lower the legs until you are lying flat on the ground, then do a straight legged situp to sitting. Try doing it in various ways; coming up in a circular motion, with a twisted upper body, zig-zagging right to leg etc. have fun and vary it.
- Now sitting you can spread the legs into a v-sit and do various bends and rotations you feel like
- Return to a lying down position, again trying to vary how you do it; standard straight-legged situp style, circular etc. etc.
- Lift legs back into plow (play with doing it one-leg at a time, two, into a shoulderstand etc. etc.) and roll back over your shoulder untill kneeling again.
- Rock onto your toes with palms on the ground, straighten your legs and repeat the whole thing
This is really good, Xian. Thanks for posting this stuff. Regarding the V. M. Khudyakov joint mobility routine how do you do a back extension on the floor? Is it like a Superman? If so, I read that those were not very good for the lower back.
My guess is that it is only lifting and lowering the upper body. Still, I don't think it is a very good exercise - Very limited ROM.