spinal flex set

[Guest guest]

hi all,

 

I have a question concerning the spinal flex set

as shown on kundalini yogaspinal.html.

 

I used to do the set, but in a different order then shown

right now on the page. My version was printed last year from

kundaliniyoga.org, and the order is:

 

rotate the pelvis

spinal flex

spinal flex on heels

side twists

side bends

shoulder shrugs

neck rolls

cobra

rock on spine

cat cow

alternate leg stretches

life nerve stretch

pick me up exercise

 

and now the order on the webpage is the following:

 

rotate the pelvis

spinal flex

spinal flex on heels

neck rolls

side twists

side bends

shoulder shrugs

cobra

rock on spine

alternate leg stretches

life nerve stretch

cat cow

pick me up exercise

 

I would like to know wich one is the right order, also, if I can

skip 1 or 2 krya from the list sometimes or change the order...

 

thanks and sat nam!

 

m-c

[Guest guest]

Sat Nam M-C,

 

I am right now following the spinal flex set from the Sadhana Guidelines,

German version, page 111 and 112. We did this set one morning in France at

the last European Yoga-festival and since then I make it basically every

morning. Here it goes:

spinal flex, hands on ankles

spinal flex on heels, hands on thighs

side twists

bear grip, elbows alternating up

spinal flex, hands on knees

shoulder shrugs

neck rolls

bear grip, inhale - pull, exhale - pull

sat kriya

deep relaxation

 

As you see, there are a couple of variations, also you could adjust the

timing for the exercises or the counting of repetitions. I personally like

more going for the time. Most important is to work with the exercises up the

spine, starting from the root chakra up to the crown chakra. Don't mix the

sequence, e.g. working on the neck and then go down again to the lower back.

This is a no-no! Also don't skip or cut down the deep relaxation! After that

some nice meditation, e.g. Ra-Ma-Da-Sa for Paula, then you're ready for the

day!

 

Blessings and have fun,

 

Juergen