Ten Churnings warm up
Each movement can be done more than 5 times, this is how I presented it in class. I do 10 or more each direction.
1 & 2. Feet, ankle, hips: Standing place top of right foot on the floor slightly behind left foot and make circles with the foot so that the movement causes the foot to go from the top of the foot to the ball of the foot on the sole and around again. Go 5 times in a circle one direction and 5 time in the other direction. This will open all the toes, foot, ankle and a little of the hip. Repeat with left leg. 5 times each direction.
3 Neck Rolls: chin to chest roll chin toward right shoulder, lift head to make half circle over to left shoulder~ chin to chest and repeat going to the right 5 times and to left 5 times.
4.Shoulder Rolls: BIG movements forward x5 backward x5
5&6 Wrist rolls: clasp hands with right thumb in front, arms are bent & elbows are touching each other at the mid-line shoulder height. Begin to roll the wrists in a circle the forearms will move up and down against each other 5 times in one direction. Change directions (this will feel weird). Change the clasp of the hands with the left thumb in front and repeat going in one direction then the other.
7. Whole body: Swing and Wrap… Standing with feet wider than hips begin to swing the arms and twisting from the waist and allowing the shoulders to follow the movement going from side to side. Hips try to stay forward but allow the arms to flow freely allowing the front hand to lightly tap the opposite shoulder back hand to lightly tap the kidney area. The head can follow the movement gently
8. Hip Circles: Feet hip width apart knees slightly bent begin making hip circles the circles are small just the hips not the whole body. The head will have a little bobble hand can be on hips.
7. Ankle circles: Feet close together unless unbalanced. Bend knees deeply hand resting on knees lightly make a circle with the knees going to the right 5 times this is opening up the ankles, hips and knees. Repeat going to the left 5 times. Deep slow circles
10. Sarpa~~ Serpent: DO NOT DO IF ANY CERVICAL SPINE ISSUES!! Standing with feet hip width apart bend knees 45 degrees or slightly more, chest is rounded over body~ arms hang heavy the arms stay heavy they just follow the movement. Starting the movement with the pelvis move through the spine as if doing cat tilt and cat arch rolling through the vertebra one at a time. The pelvis moves forward as the tummy, chest, shoulders open head gently follows as in cat tilt. The reverse the movement the pelvis moves back as the spine moves through each vertebra as in cat arch.