We too can regulate our heart1 and digestion2 by simply lifting our arms up and down in a steady rhythmic fashion.
The Short Practice - arm lifts
This past week our family visited Lake Lousie, Alberta. Early each morning, we went out and witnessed spectacular sunrises over Mt. Victoria. Especially one morning with a gibbous (waning) moon close to the mountain.
Practice 1: sunrise and sunset
know your body, respect your limits, modify where needed - a key yoga practice
sitting or standing feet hip width apart
toes pointing forward
feet grounded
engage inner thighs and core
spine tall rising out of the pelvis
inhale - arms lift sun up
only lift arms within your range
allow shoulder blades to lift as you raise your arms3
exhale - arms bring sun down
try for 10 to 20 times
Explore the Movement
notice what you notice with equanimity - another key yoga practice
explore lifting and lowering arms as follows while paying attention to your shoulder blades:
to lift: begin with thumbs pointing towards hip (internal rotation)
at shoulder height rotate arms so palms face downwards (neutral)
above shoulder height rotate arms so thumbs point up (external rotation)
at top palms face each other
to lower: at top turn palms out
at shoulder height palms face downwards (neutral)
bring palms to thighs
use the breath and ribcage to lift and and lower arms:
inhale expanding ribs 360° to lift arms up, pelvic floor is relaxed
feel the lift coming under your wings as your rib cage expands; you are thrilled to bring up the sun
exhale engage pelvic floor, belly to spine, ribs contract as arms come down
feel like you are bringing everything back to your centre, your core, as arms come to your side; you are gently setting the sun
reach for the sun4:
keeping both arms upwards: reach one arm up slightly higher; grab a handful of sun and pull it down; as this hand comes down the other hand reaches up to grab some sun; continue with the pattern for two or three more pulls
to bring arms down: bring both palms back together, turn them out and with control lower arms down
Everyday Living
Shoulder rotation is important in everyday living from reaching for something out of a cupboard, putting on a sweater to combing your hair. In foot note #3, Marjorie Gingras, shares the importance of allowing your shoulder blade to move up with the arm for long term shoulder health.
Yoga Practice
Lifting arms up is standard in a yoga practice. Exploring how your arms are lifting and lowering is important. If you are doing regular sun salutations, you want to be lifting and lowering your arms in the most healthy way. Please see foot note #3, Marjorie Gingras’s youtube talk.
Discover Amazing
To lift and lower your arms there are three bones involved which form what is called the shoulder girdle:
shoulder blade (scapula)
upper arm bone (humerus, a.k.a. funny bone)
collarbone (clavicle)
As mentioned in the Three Extra Mile post, there are spirals in the body. Raising your arms involves a spiral action through these three bones. This is the exploration practice described above with the rotation of arms during the lift.
What is amazing to me is to know that lifting arms up and down, along with the arm pulls described above, can help regulate your blood pressure (high and low) and tends to bring equilibrium to hormones that are out of balance.5
Add to more amazing, is the simple traditional Oriental breathing exercise of lifting arms up over head and lowering repeatedly ten to twenty times to assist with eczema. 6 My experience is this also helps stretch the abdomen and you feel less bloated.
Lift your arms up to the sun and bring goodness into your body in more ways than one.
Had fun with this gif - I am getting ready to fly :)
Namaste, the Light in me honors the Light in you
keep moving — health is movement and movement is health
Disclaimer: Be safe and move wisely without causing harm. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
Donna Eden, Energy Medicine for Women, page 221
Michael Reed Gach, Acupressure’s Potent Points, page 19
Marjorie Gingras, Physical Therapist and shoulder expert, recommends allowing shoulder blade to lift up along with arm for long term shoulder health, even if the yoga instructor encourages you to keep shoulders down.
Sunrise/Sunset exercise by Donna Eden, Energy Medicine for Women, page 221
Sunrise/Sunset exercise by Donna Eden, Energy Medicine for Women, page 221
Michael Reed Gach, Acupressure’s Potent Points, page 20