Agility at Any Age: Discover the Secret to Balance, Mobility, and Confidence by Mary Derbyshire

Author:Mary Derbyshire [Derbyshire, Mary]
Language: eng
Format: epub
ISBN: 9781540811196
Google: -X1wswEACAAJ
Amazon: 1540811190
Publisher: CreateSpace Independent Publishing Platform
Published: 2017-04-27T21:00:00+00:00

The book height is not a science. It may change throughout your lie-down, and it may change every day from lie-down to lie-down. The books should not touch your neck but simply support your head so your neck can release.

Although the AT Lie-Down is relaxing, this is not a meditation. Keep your eyes open. You may find similarities between this position and some meditation or yoga practices, but the difference with AT is the way in which you think about yourself. You are changing the way you think about yourself and giving yourself specific instructions on how to be.

While lying there, think about allowing yourself to be on the floor and allowing your head to rest on the books. Don’t press yourself into the floor. Just let yourself be on the floor.

Think of your spine expanding from your tailbone and your pelvis in the direction of your head.

Think of softening and letting go of the tension in your neck.

Think of your head resting on the books and your neck, tongue, and jaw unclenching.

Think of your shoulders expanding away from each other.

Think of your knees releasing toward the ceiling.

Think of your toes expanding away from your heels.

Notice any place where you may be holding on to tension, and ask yourself to let go of that tension.

If your lower back feels tight, just lift your pelvis in a pelvic tilt, and lower your back to the floor.

If you have trouble or strain keeping your knees up, then you can place your lower legs on a chair.

If you have pain in your lower back, placing your lower legs on a chair is also very effective and can alleviate pain. Bring the chair close to your bum so that the legs are fully supported. Some people will feel tightness, stiffness, or even pain when they first start the AT Lie-Down practice. If this is your experience, then start off with shorter periods and gradually work yourself up to the full fifteen to twenty minutes.

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